Fruit and vegetables

These foods are low in fat and calories. A third of our total food intake should come from this group, which includes all fresh, frozen, canned and dried fruit, fruit juice and vegetables.

MAIN NUTRIENTS
Click here to see Essential nutrients

• Vitamin C  
• Carotenes  
• Folates
• Fibre  
• Some carbohydrate  
• Potassium

COOKING TIPS

• Cook vegetables in as little water as possible, or even steam them
• Cook vegetables for as short a time as possible and serve crisp
• Stir fry mixed vegetables in as little oil as possible
• Add lots of fresh, frozen, canned or dried vegetables to casseroles, stews and mince dishes
• Serve side salads as starters or to accompany hot dishes  

 
VITAMINS TIPS

• Frozen vegetables can contain as many vitamins as fresh vegetables
• Fresh fruit and vegetables lose vitamins when stored
• Soaking vegetables in water takes out the vitamins
• Green leafy vegetables are a good source of folate
• Folate is important for women who are planning a pregnancy

 
PORTIONS GUIDE

• A small bowl of salad
• 2 tbsp of raw, cooked, frozen or canned vegetables
• 1 medium carrot or tomato
• A small glass of fruit juice
• A grapefruit/avocado pear
• 6 strawberries
• 2-3 tbsp peas, beans, lentils

DID YOU KNOW?
Fruit juice, beans and pulses can be included as a portion in this food group
Some of the fibre in fruit and vegetables may help to reduce blood cholesterol
Potatoes and nuts are not part of this food group