Servings
Pregnancy and breastfeeding
Twins or triplets
Fruit and vegetables are categorised into the 2nd largest group on the 'food group triangle'. They provide many of the vitamins and minerals needed for good health (especially vitamin A and vitamin C, folic acid, potassium and magnesium). These optimise the body's health for fertility, pregnancy and the baby's growth and development, because they help to create healthy, new body cells. Vitamin C also increases the body's absorption of iron that is present in other foods eaten.
Fruit and vegetables are considered very healthy, because they do not contain fat, cholesterol or salt. They also contribute to your fibre intake, helping to keep your intestines healthy and avoiding constipation. Ideally, fruit and vegetables should be eaten whole, rather than juiced (but juiced fruit and veg is better than none at all!) You should try and eat a variety of 'colours' in your fruit and vegetables. For example, green, yellow, orange, red, purple etc.
Servings. Both men and women need about 2 to 4 servings of fruit each day, and about 3 to 5 servings of vegetables each day, regardless of their physical activity. This equates to a combined 5 to 9 servings of fruit and vegetables per day. Frozen fruit and vegetables are just as nutritious as fresh fruit and vegetables, as are canned fruit and vegetables (as long as they do not have added sugar or salt). Some vegetables lose nutrients through excessive boiling in water. A better alternative is to steam them.
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The following are some examples of what constitutes a 'serving' of fruit or vegetables. Again, try not to feel overwhelmed by 'how many servings' you need to have. For example, a glass of 100% unsweetened fruit or vegetable juice is 2 servings, as is 8 pieces of dried fruit.