Fruit and vegetables

Fruit and vegetables are packed with vitamins, minerals and phytochemicals (which give the colour). Remember your mother telling you that you must eat your greens to grow big and strong, and that carrots will help you to see in the dark? To some extent, she was right.  Carrots really can help us see in the dark.  They are full of beta carotene, which becomes vitamin A, too little of which can lead to night blindness.

A healthy intake of fruit and vegetables helps to protect against major illnesses, such as heart disease and cancer.  Fruit and vegetables also give us plenty of fibre and some provide carbohydrate (for energy).

Which foods are in this group?

All fruit and vegetables - fresh, frozen, canned, dried and juiced - are part of this food group.

How much do we need to eat?

‘5+-a-day’ is the aim for fruit and vegetables.  This means at least 2 servings of fruit and 3 servings of vegetables each day.  Typical serving sizes are listed below, but the amount which fits into the palm of your hand is a handy measure for fruit, e.g. 2 apricots for an adult, 1 for a small child.

Typical serving sizes:

1 medium potato or kumara
½ cup cooked vegetables
½ cup salad
1 tomato

1 apple, pear or orange
2 small apricots or plums
½ cup fresh fruit salad
½ cup stewed, canned or frozen fruit
1 cup fruit juice (250ml)*
1 tablespoon dried fruit*

* Fruit juice and dried fruit contain loads more sugar than fresh fruit.  They should provide only one serve each towards your ‘5+-a-day’.

Tips for eating fruit and vegetables

  • Take fruit to work or school for a convenient and healthy snack
  • Try to incorporate fruit or vegetables into every meal:  
    • top breakfast cereal with dried or fresh fruit
    • add some tomato, cucumber, grated carrot or lettuce to a sandwich
    • extra vegetables can make a tasty addition to casseroles and stews
    • capsicum, mushrooms, spinach or rocket add flavour and colour on top of a pizza
    • add salad to a meal if it doesn’t contain vegetables. Aim to cover half your dinner plate with vegetables or salad
  • Cook vegetables as quickly as possible as the vitamins they contain are destroyed by cooking. Steaming or microwaving is quicker than boiling and will help preserve the vitamins.

More information

For more information about fruit and vegetables, visit www.5aday.co.nz and www.vegetables.co.nz