Eat More Fruit and Vegetables

What are the health benefits if I eat enough fruit and vegetables?

• You have a lower chance of developing cardiovascular diseases due atheroma ('hardening of the arteries'). For example, heart disease, peripheral vascular disease, or a stroke.
• You have a lower chance of developing some cancers such as bowel and lung cancer.
• Fruit and vegetables also:
  • contain lots of fibre which help to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.
  • contain plenty of vitamins and minerals, which are needed to keep you healthy.
  • are naturally low in fat.
  • are filling but are low in calories. So, are ideal to keep your weight in control.

One study showed that, for people of the same age, there were about a quarter less deaths in those who ate lots of fruit and vegetables compared to those who did not. This was mainly due to a reduction from three common causes of death in the UK - heart disease, stroke, and cancer.

How do fruit and vegetables prevent illness?

They are rich in vitamins and minerals which keep the body healthy. They also contain chemicals called 'anti-oxidants', such as carotene, which are thought to protect against damaging chemicals that get into the body. However, the exact way in which they prevent illness is not fully understood.

• One large fruit such as an apple, pear, banana, orange, or a large slice of melon, or
• Two smaller fruits such as plums, kiwis, satsumas, clementines, etc, or
• One cup of small fruits such as grapes, strawberries, raspberries, cherries, etc, or
• Two large tablespoons of fruit salad, stewed or canned fruit, or
• One tablespoon of dried fruit, or
• One glass of fresh fruit juice (150ml), or
• A normal portion of any vegetable (about two tablespoons), or
• One dessert bowl of salad.

• Try some different types which you have not tried before. The variety of tastes and textures may be surprising. Juices, frozen, canned, and dried varieties all count.
• Try adding chopped bananas, apples, or other fruits to breakfast cereals.
• Aim to include at least two different vegetables with most main meals. Do not over-boil vegetables. Steaming, stir-frying, or lightly boiling are best to retain the nutrients.
• Always offer fruit or fruit juice to accompany meals.
• How about cherry tomatoes, carrot sticks, dried apricots, or other fruits as part of packed lunches? A banana sandwich is another idea for lunch.
• Fruit is great for snacks. Encourage children to snack with fruit rather than with sweets.

© EMIS and PIP 2006   Updated: July 2006   PRODIGY Validated