Fruit and vegetables

Fruit and vegetablesThese 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.


  • Eat at least five portions of fruit and vegetables a day
  • Try to eat some fruit and vegetables at every meal
  • Have salads with meals
  • Have fresh and dried fruit as snacks and with breakfast cereals
  • Have raw vegetables and vegetable sticks as snacks
  • Have fruit-based desserts


Click here to see Essential nutrients

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


  • 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  


  • 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


  • 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


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