MY HEALTHY LIFE STYLE

Fruits and vegetables - Healthy Diet

Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fibre.There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.Eat five kinds of vegetable and two kinds of fruit every day for good health. When buying and serving fruit and vegetables, aim for variety to get the most nutrients and appeal.

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:

• Reduce obesity and maintain a healthy weight

• Lower your cholesterol

• Lower your blood pressure

Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:

• Type 2 diabetes

• Stroke

• Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements

• Cancer – some forms of cancer, later in life

• High blood pressure (hypertension)

Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:

• Apples and pears

• Citrus – oranges, grapefruits, mandarins and limes

• Stone fruit – nectarines, apricots, peaches and plums

• Tropical and exotic – bananas and mangoes

• Berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit

• Melons – watermelons, rockmelons and honeydew melons

• Tomatoes and avocados