Fruits and vegetables are rich sources of vitamins and minerals, dietary fibre, plant sterols, flavonoids and other antioxidants. Consuming fruits and vegetables may help to reduce the risk of non communicable diseases (cardiovascular diseases, some types of cancers) and may help to prevent weight gain. Eating variety of fruits and vegetables will help provide you with a range of nutrients needed by your body.
It is based on these important reasons that it is recommended to eat at least 5 portions of fruits and vegetables each day. By portion we mean one medium size of orange, banana or apple. It also includes, one medium tomato, one slice (5 cm) of watermelon or pineapple, 5 cm piece of cucumber, eight cauliflower floret, 150 ml of unsweetened fruit juice etc.
To help achieve this recommendation, here are some tips.
- Place a bowl of fruits on the dining table or a visible area of the house or workplace as this is likely to attract you and the household to easily reach and have some. Gradually, you will notice that your fruits intake has increased.
- Make fruits and vegetables as part of your three main meals – breakfast, lunch and supper. For example, you can add fruits like chopped banana to Hausa “koko” and other types of porridges.
- Eat fruits and vegetables for snacks instead of taking foods high in sugar, salt and fat as the former is a healthier option.
- Eat the fruits and vegetables you use in garnishing your foods.
- Buy fruits and vegetables in season, at the local/farmer’s market and also go for local ones as they are cheaper.
- Reward your children with fruit and vegetable salads and not sweets.
- Get all your vitamins in the fruit and vegetable by not boiling vegetables but rather steaming or grilling them if you want them cooked. Alternatively, you can use the cooking water for stews and soups instead of pouring away. This is important because the water-soluble vitamins they contain, can easily be lost by not using the proper cooking methods.
- Properly wash all fruits and vegetables if they are going to be eaten raw to avoid food contamination.
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Written and reviewed by: Irene Danquah, ANutr
Last page review: 23/12/2021
Next page review: 31/12/2024