Fruits and vegetables
Fruits and
vegetables contain important vitamin, minerals, and plant chemicals. They also
contain fiber.
There are
many varieties of fruits and vegetables, and there are many ways to prepare,
cook, and serve them.
Eating a
diet rich in fruits and vegetable can help protect you against cancer,
diabetes, and heart disease.
Eat five
types of vegetables and two types of fruits every day for good health.
Most
Australians do not eat enough fruits and vegetables.
When buying
and serving fruits and vegetables, look for variety to get the most nutrients
and appeal.
In this page
Vitamins and
minerals in fruits and vegetables.
Fruits and
vegetables for good health
Fruits and
vegetables and protection against disease
Types of
fruits
Types of
vegetables
Vegetables
Fruits and
vegetables colors.
Selection of
fruits and vegetables.
Serving
Fruit and Vegetable Suggestions for Your Family's Health
Preparation
and cooking of fruits and vegetables.
Daily intake
of fruits and vegetables.
Where to get
help
Fruit and
vegetable
Fruits and
vegetable should be an important part of your daily diet. They are good by
nature and contain vitamins and minerals that can help you stay healthy. They
can also help protect against certain disease.
Most
Australian will benefit from eating more fruits and vegetables as part of a
balanced and regular diet and an active and healthy lifestyle. There are many
varieties of fruits and vegetables, and there are many ways to prepare, cook,
and serve them.
You should
eats at least five serving of vegetables and two servings of fruit a day.
Choose different colors and varieties.
One serving
of vegetable is about 1 cup of raw vegetable salad or 1/2 cup of cooked
vegetables.
A serving of
fruit is about 1 medium piece, 2 small 1-cup canned pieces (no sugar added).
Vitamins
and minerals in fruits and vegetable.
Fruits and
vegetables contain many vitamins and mineral that are good for your health.
These include vitamin A (beta-carotene), C and E, magnesium, zinc, phosphorus,
and folate. Folic acid can lower blood level of homocysteine, a substance that
can be a risk factor for coronary heart disease.
Fruits
and vegetable for good healths
Fruits and
vegetable are low in fat, salt, and sugar. They are a good sources of dietary
fiber. As part of a regular, balanced diets and a healthy, active lifestyle,
eating plenty of fruits and vegetables can help you:
Reduce
obesity and maintain a healthy weight
Lower your
cholesterol
Lower your
blood pressure.
Fruits and
vegetables and protection against disease
Vegetables
and fruit contain phytochemical or plant chemicals. These biologically active
substance can help protect you from certain diseases. Technical research shows
that if you eat a lots of fruits and vegetables on a regular basis, you are
less likely to:
Type 2
diabetes
Stroke
Heart
(cardiovascular) disease: when fruits and vegetables are eaten as food, not as
supplements.
Cancer: some
forms of cancer, later in life
High blood
pressure (hypertension).
Types of
fruits
Fruit is the
sweet, fleshy, and edible part of a plant. It usually contains seeds. The berries
are usually eaten raw, although some diversities can be cooked. They originate
in a wide variety of colors, shape, and flavor. Common types of fruit that are
readily available include:
Apples
and pears
Citrus
fruits: oranges, grapefruits, tangerines and limes.
Stone
fruits: nectarines, apricots, peaches and plums
Tropical and
exotic: bananas and mangoes
Berries:
strawberries, raspberries, blueberries, kiwis, and passion fruit
Melons:
watermelons, watermelons and sweet melon
Tomatoe and
avocado.
Types of
vegetable
Vegetables
are obtainable in many varieties and can be classified into organic groups or
"families," including:
Green
leaves: lettuce, spinach and silver beets.
Crucifers:
cabbage, cauliflower, Brussels sprouts, and broccoli
Marrow - pumpkin,
cucumber and zucchini
Root -
potato, sweet potato and yam
Edible plant
stem - celery and asparagus
Allium -
onion, garlic and shallot.
Legumes
Legumes or
legumes contain particularly valuable nutrients. Legumes must be cooked before
eating; This improves its nutritional quality and facilitates its consumption.
