hi fib fruit and veg central health education unit, department of health

Hi Fib Fruit and VegHi Fib Fruit and VegCentral Health Education Unit,

Department of Health

Today’s topics…Today’s topics…

Fruit and vegetables are vital for dietary balance

How nutritious are fruit and vegetables?

How much fruit and vegetables should we eat every day?

How to become the trendiest parents?

Something about fruit and vegetables

蔬果是均衡飲食的主要原素

What is a balanced diet?What is a balanced diet?

What is a balanced diet?What is a balanced diet? Eat different kinds of food

Have grains and cereals as the major items of meals

Eat enough fruit and vegetables

Eat meat or beans and low-fat dairy products


Avoid having processed or preserved food items and high-salt, high-fat and high-sugar food

Drink enough liquid

Eat at regular time with regular quantity

* Exercise more to keep a moderate weight

How nutritious are fruit and vegetables?

Benefits with eating fruit and Benefits with eating fruit and vegetablesvegetables

Lower the risks of various kinds of disease (e.g. heart disease, stroke and certain kinds of cancer)

Prevent intestinal diseases

Help control weight

Boost immunity

Nutrients in fruit and Nutrients in fruit and vegetables…vegetables…

Vitamin C Strengthen muscles, blood

vessels, skin and bones Prevent scurvy Help relieve pressure Raise the absorption of iron Antioxidating

Food such as: red bell pepper, persimmon, kiwifruit

Vitamin CVitamin C

Dietary fibre

Prevent and solve the constipation problem

Prevent colorectal cancer

Prevent overeating


Dietary fibre (cont’d)

Help increase the amount of ‘good bacteria’ in our intestines

Repress the rise of blood sugar level Help lower cholesterol level


Food such as: green-leaf vegetables, strawberries,

apple, legumes

Dietary fibreDietary fibre

Vitamin A

Boost immunity

Prevent night blindness


Food such as: carrot, pumpkin, papaya

Vitamin AVitamin A

Iron Help supplying oxygen to the

body

Help the absorption of

nutrients

Prevent anaemia


Food such as: spinach, soya beans, green or yellow vegetables

IronIron

What is the ideal quantity of fruit and What is the ideal quantity of fruit and vegetables for children every day?vegetables for children every day?

2 servings and

of fruit

3 servings

of vegetables

From the Behavioural Risk Factor Survey 2006, Department of Health:

Number of adult interviewed: 1476

Only 20% of the interviewees ate 5 servings

or more fruit and vegetables every day

１１ serving of fruit serving of fruit ＝＝2 small-sized fruit (plum, kiwifruit)

1 medium-sized fruit (orange, apple, mango)

Half of a large-sized fruit (banana, star fruit, grapefruit)

Half cup of cut-up or grainy fruit (grapes, strawberries, watermelon)

１１ serving of fruit serving of fruit ＝＝

3/4 cup (180 ml) pure fruit juice

without added sugar

¼ cup of dried fruit without added sugar or salt substances (raisins, dried apple chips)

１１ serving of fruit serving of fruit ＝＝

Half a bowl of cooked vegetables

1 bowl of uncooked leafy vegetables

１１ serving of vegetables serving of vegetables ＝＝

How to become the trendiest How to become the trendiest parents?parents?

New trend of dietNew trend of diet

You may wish to give your children some new tastes on food…

Stir-fried Chicken Fillets

with Pineapple and Young Ginger

Tomato Cups with Tuna


Rice with Choi-sum and Dry Scallops


Stir-fried Beef with Kiwifruit and Dragon

Fruit


Papaya and BananaMilkshake


Health Tips

Have more fruit and vegetables of different kinds and colours

(e.g. red, orange / yellow, purple, white, green)

Choose the fresh ones whenever possible

Avoid cooking fruit and vegetables for too long

Use moderate amount of oil for cooking

Avoid eating preserved vegetables

Health TipsHealth Tips

More about fruit and vegetables

More about Fruit and Vegetables

Is avocado an unhealthy kind of food?

Avocado is rich in: unsaturated fat, plant protein, vitamin E, dietary fibre and various kinds of minerals

Eating it moderately can prevent arteriosclerosis, protect the heart and moisturized skin.

Is potato a kind of vegetables?

Potato belongs to the grains and cereals family.

Under general circumstances, it should not be counted into daily vegetable intake.


Is it better to eat fruit, such as apple and pear, with the peel?

Peeled apple or pear may lose 50% of its dietary fibre.


Just remember… 2 plus 3 every day

Fruit and vegetables help you stay away from illnesses

Eat more fruit and vegetables of different kinds

Potato is a kind of grains and cereals

Reference

Healthy recipes and information about fruit and vegetables are available for

download at:

2plus3.cheu.gov.hk

～～ The EndThe End ～～

Thank you!

hi fib fruit and veg central health education unit, department of health

Documents

fruit slide

vegetables slide

day fruit

day slide

eating fruit

cooking fruit

star fruit

fib fruit