Transcript Nutrients in fruit and vegetables…

Hi Fiber Fruit and Vegetables
Central Health Education Unit,
Department of Health
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
What is a balanced diet?
蔬果是
均衡飲
食的主
要原素
What is a balanced diet?
What is a balanced diet?

Eat different kinds of food and avoid
picky eating

Have grains as the major items of
meals

Eat enough fruit and vegetables

Eat meat or alternatives and low-fat
dairy products
What is a balanced diet?

Avoid having processed or preserved food
items and high-salt, high-fat and high-sugar
foods

Drink an adequate amount of fluid

Eat at regular time with regular quantity
* Exercise more to keep a moderate healthy
weight
How nutritious are fruit
and vegetables?
Benefits with eating fruit and
vegetables
 Lower the risks of various
kinds of diseases (e.g.
heart disease, stroke and
certain kinds of cancer)
 Prevent intestinal diseases
 Help control weight
 Boost immunity
Nutrients in fruit and
vegetables…
Vitamin C
 Strengthen muscles, blood vessels,
skin and bones
 Prevent scurvy
 Help relieve pressure
 Enhance iron absorption
 Act as an antioxidant
Vitamin C
Food such as: red bell pepper,
persimmon, kiwifruit
Nutrients in fruit and
vegetables…
Dietary fibre
 Prevent and solve the
constipation problem
 Prevent colorectal cancer
 Prevent overeating
Nutrients in fruit and
vegetables…
Dietary fibre (cont’d)
 Help increase the amount of
‘good bacteria’ in our intestines
 Help control
blood sugar level
 Help lower cholesterol
level
Dietary fibre
Food such as: green leafy
vegetables, strawberries,
apple, legumes
Nutrients in fruit and
vegetables…
Vitamin A
 Boost immunity
 Prevent night blindness
Vitamin A
Food such as: carrot, pumpkin,
papaya
Nutrients in fruit and
vegetables…
Iron
 Help supply oxygen to the body
 Help the absorption of
nutrients
 Prevent anaemia
Iron
Food such as: spinach, soya
beans, green or yellow vegetables
What is the ideal quantity of fruit and
vegetables for children every day?
At least
2 servings
of fruit
and
3 servings
of vegetables
From the Behavioural Risk Factor
Survey 2012, Department of Health:
Less than 20% of the
interviewees ate 5 servings
or more fruit and
vegetables every day
Number of adult interviewed: 2041
１ serving of fruit ＝
2 small-sized fruit (plum, kiwifruit)
1 medium-sized fruit (orange, apple)
１ serving of fruit ＝
Half of a large-sized fruit (banana, star fruit,
grapefruit)
Half cup of fruit cuts
(grapes, strawberries, watermelon)
１ serving of fruit ＝
3/4 cup (180 ml)
pure fruit juice
1 tablespoon dried fruit
without added sugar without added sugar or
salt (raisins, dried apple
chips)
１ serving of vegetables ＝
Half bowl of cooked vegetables
1 bowl of uncooked leafy
vegetables
How to become the trendiest
parents?
New trend of diet
You may wish to give your children
some new tastes on food…
Stir-fried Chicken
Fillets
with Pineapple and
Young Ginger
New trend of diet
Tomato Cups with Tuna
New trend of diet
Rice with Choi-sum
and Dry Scallops
New trend of diet
Stir-fried Beef
with Kiwifruit
and Dragon
Fruit
New trend of diet
Papaya and Banana
Milkshake
Health Tips
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
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.
More about Fruit and Vegetables
 Is potato a kind of vegetables?
Potato belongs to the
grains family.
Under general
circumstances, it should
not be counted into daily
vegetable intake.
More about Fruit and Vegetables
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
Reference
Healthy recipes and
information about fruit and
vegetables are available for
download at:
http://www.cheu.gov.hk/eng
/info/2plus3_14.htm
～The End～
Thank you!