Fruit and Vegetables: The Basics
Why health organisations recommend filling more of your plate with plants.
Fruit and vegetables provide vitamins, minerals, fibre and plant compounds, and most are low in calories. The World Health Organization recommends eating at least 400 grams, or about five portions, of fruit and vegetables each day.
Different colours often signal different nutrients. Orange vegetables such as carrots and pumpkin are rich in beta-carotene, leafy greens provide folate and vitamin K, citrus fruits are high in vitamin C, and berries contain many antioxidants. Eating a variety over the week is a simple way to cover a broad range of nutrients.
Fibre from fruit, vegetables, beans and whole grains supports digestion and helps you feel full. Fresh, frozen and canned products can all be part of a balanced diet, although it is worth choosing options without too much added salt or sugar.
Easy ways to eat more include adding vegetables to soups and sauces, keeping washed fruit where you can see it, and trying one new vegetable each week. This article is general information and not personal dietary advice.