Fruit and vegetables are a good source of many vitamins and minerals, and a great source of fibre. They should make up about a third of the food we eat every day. But most of us don’t eat enough of them.
People who eat diets high in fruit and vegetables may have a lower risk of heart disease. These diets may also reduce the risk of developing some types of cancer (cancers of the mouth, gullet and bowel). Fruit and vegetables help food move quicker through the digestive system and prevent constipation.
Try to eat at least five portions of fruit and vegetables a day. A portion is 80g (3oz) of raw, cooked or tinned fruit and vegetables, and is roughly:
- three heaped tablespoons of vegetables
- a dessert bowl of salad
- one average-sized fruit, like an apple, pear or banana
- two smaller fruits, like apricots or plums
- a slice of larger fruits, such as melon or mango
- a handful of small fruits, like cherries or berries
- a glass of fruit juice (150ml) – fruit juice only counts as one portion a day, however much you drink.
Different coloured fruits and vegetables contain different nutrients. Eating a variety of fruit and vegetables of different colours will help make sure you’re getting a wide range of valuable nutrients.