Fruit and Vegetables – Healthy Weight Grampian

Key Chat Points

Fruit and vegetables provide us with vitamins and minerals and fibre which can help to protect us from some cancers
Aim to eat at least 5 portions of fruit and/or vegetables each day
One portion = 80g (one portion of dried fruit = 30g)
It doesn’t matter too much if you choose fresh, frozen or tinned – the main thing is to eat fruit and vegetables
Choose tinned vegetables with less or no added salt
Choose fruit tinned in its own juice (rather than in syrup)
Eating a variety of fruit and vegetables is best – think about choosing the different colours of the rainbow
Potatoes don’t count – they fall into the Potatoes, Bread, Rice, Pasta and other Starchy Carbohydrates food group (the yellow section)
One small glass (150mls) of pure fruit juice or smoothie daily will count as one portion towards your 5 a day target. Drinking more than this each day isn’t recommended because of the high sugar (naturally occurring) content
Soups (especially homemade) can be an easy way to increase vegetable intake

Useful Handouts

Fruit and Vegetables – how to get 5-a-day (BDA – British Dietetic Association. Food Fact Sheet)
Fibre (BDA – British Dietetic Association. Food Fact Sheet)

If More Time Available

Discuss (and prepare if facilities available) healthy recipes using the Confidence to Cook Recipes
Raise awareness of and discuss Community Food Initiatives North East (CFINE) and locations of the Food Banks as appropriate.