Health Tips Healthy Diet

Fruits and vegetables are packed with vitamins, minerals and other substances that can improve your health and even prevent disease. Use these articles and resources to learn more about fruits and vegetables.

Growing kids, teen girls, most men and active women would eat at least four servings of vegetables and three servings of fruit everyday. Teen boys and active men should eat at least five servings of vegetables and four servings of fruit. Unfortunately many people fail to eat even five servings each day. Here are some typical serving sizes for fruits and vegetables: Fruits one banana one apple one peach six strawberries two plums fifteen grapes one half cup of orange or other fruit juice Vegetables one roma tomato 3/4 cup tomato juice five broccoli florets ten baby carrots half of a baked sweet potato one ear of corn four slices of an onion .

Healthy Breakfast Have a glass of 100% pure, unsweetened fruit juice Slice some fresh fruit over your breakfast cereal or toss in a handful of dried apricots / raisins Try a banana sandwich made with wholemeal / granary bread for extra fibre too Make a delicious fruit smoothie from fresh fruit. Or add some skimmed milk / low fat yoghurt for a more creamy consistency Healthy Snacks Look out individual portions of carrot batons, dried apricots, raisins and grapes at the supermarket - grab these instead of chocolate / crisps Make some crudites - carrots batons, celery sticks, baby sweetcorn, asparagus tips - to enjoy with a low calorie dip Keep a piece of fresh fruit on hand - and ensure you eat it before you reach for high sugar / calorie snacks Healthy Lunch Add tomatoes, cucumber, mixed salad leaves to your sandwiches Toss a selection of fruit / vegetables and salad leaves together for a delicious alternative - drizzle with a low calorie dressing and enjoy with a crusty wholemeal roll Make your own vegetable soup for colder weather Healthy Evening Meal Try to include at least one vegetable with your evening meal Add sliced vegetables to stir fries and disguise grated carrot in homemade dishes Make a fresh fruit salad for dessert Healthy Eating Out Order a pure, unsweetened fruit or vegetable juice Request a side salad or vegetables instead of chips Order a fresh fruit salad for dessert What is a Portion of Fruit and Veg? 1 apple, banana, pear, orange or other similar sized fruit 2 plums, satsumas, kiwi fruit or other similar sized fruit 1/2 a grapefruit or avocado 1 large slice of melon or fresh pineapple 3 heaped tablespoons of vegetables, beans or pulses 3 heaped tablespoons of fruit salad or stewed fruit 1 heaped tablespoon of raisins or sultanas 3 dried apricots 1 cupful of grapes, cherries or berries 1 dessert bowl of salad 1 small glass (150ml) of pure fruit juice .