Fruit and Vegetables

Eat Fruit and Vegetables (PDF 748 KB) 

For optimum health you should include fruit and vegetables in your diet,  2 Fruit and 5 Vegetables are recommended daily.

 It is easy to find ways to get some extra fruit and vegies in your day. Click on this link to find out how.  http://www.gofor2and5.com.au/

Fresh fruit and vegetables – the green food

Fresh fruit and vegetables are not only good for your health, but they are also good for the planet. Fruits and vegetables come in their own environmentally friendly packaging. Fruit or vegetable scraps can also be composted or used in a worm farm. You can also help the environment by choosing produce without foam trays or plastic containers.

Why eat fruit and veg everyday?

Fruits and vegetables are high in vitamins, minerals and dietary fibre, as well as being rich in antioxidants. Research shows that people who eat adequate amounts of fruits and vegetables everyday can help prevent:

• coronary heart disease
• some forms of cancer
• overweight and obesity
• constipation
• high blood pressure and blood cholesterol levels
• help improve control of diabetes.

Aim to eat fruit and vegetables everyday - the greater the variety, the better health benefits.

Vegetable tips for snacks

• include vegetables slices with cheese and crackers
• top English muffins with chopped tomato, capsicum and ham, sprinkle with grated reduced-fat cheese and heat in the oven or grill
• serve vegetable sticks with salsa
• vegetable-based soup makes a great snack on cold afternoons
• cooked two minute noodles mixed with grated zucchini and chopped tomatoes and top with grated reduced-fat cheese.

Did you know?…

• Red plant foods, like tomatoes and watermelon contain lycopene, which is thought to reduce the risk of some cancers and heart disease.
• Green vegetables including spinach, cabbage and broccoli contain lutein and zeaxanthin, which can protect against certain eye diseases.
• Blue and purple foods like eggplant and blueberries contain anthocyanis, which protect against cancers.
• White foods like cauliflower contain sulforaphane which protect against cancer.
• Raw vegetables can be rich in the antioxidant vitamin C. Cooking vegetables can release specific antioxidants like lycopene.

Tempting taste buds

Some children dislike vegetables, however they are still an important food group. Some ideas to tempt reluctant vegetable eaters include:

• Disguising them by blending, mashing and adding them to soups, stews or sauces.
• Offer them raw. Lots of kids prefer crunchy vegetables rather than cooked ones. Carrots, cauliflower, beans or broccoli are great eaten raw. 
• Involve children in preparing or growing vegetables. This increases their familiarity and willingness to try new vegetables.
• Serve cut up carrots, celery, tomato and cucumber with salsa, dips, cottage cheese or salad dressing.
• Add kidney beans, red lentils, baked beans or four-bean mix to casseroles, mince or stews.
• Mix mashed potatoes with mashed pumpkin or sweet potato