Central Health Education Unit, Department of Health

1. Central Health Education Unit, Department of Health Hi Fib Fruit and Veg

2. Today’s topics… • Fruit and vegetables are vital for dietary balance • How nutritious are fruit and vegetables? • How much fruit and vegetables should we eat every day? • How to become the trendiest parents? • Something about fruit and vegetables

3. What is a balanced diet? 蔬果是均衡飲食的主要原素

4. What is a balanced diet?

5. What is a balanced diet? • Eat different kinds of food • Have grains and cereals as the major items of meals • Eat enough fruit and vegetables • Eat meat or beans and low-fat dairy products

6. What is a balanced diet? • Avoid having processed or preserved food items and high-salt, high-fat and high-sugar food • Drink enough liquid • Eat at regular time and with regular quantity * Exercise more to keep a right weight

7. How nutritious are fruit and vegetables?

8. Benefits with eating fruit and vegetables • Lower the risks of various kinds of disease (e.g. heart disease, stroke and certain kinds of cancer) • Prevent intestinal diseases • Help control weight • Boost immunity

9. Nutrients in fruit and vegetables… • Vitamin C • Strengthen muscles, blood vessels, skin and bones • Prevent scurvy • Help relieve pressure • Raise the absorption of iron • Antioxidating

10. Vitamin C Food such as: red bell pepper, persimmon, kiwifruit

11. Nutrients in fruit and vegetables… • Dietary fibre • Prevents and solves constipation • Prevents colorectal cancer • Prevents over-eating

12. Nutrients in fruit and vegetables… • Dietary fibre (cont’d) • Helps increase the amount of ‘good bacteria’ in our intestines • Represses the rise of blood sugar level • Helps lower cholesterol level

13. Dietary fibre Food such as: green-leaf vegetables, strawberries, apple, beans

14. Nutrients in fruit and vegetables… • Vitamin A • Boosts immunity • Prevents night blindness

15. Vitamin A Food such as: carrot, pumpkin, papaya

16. Nutrients in fruit and vegetables… • Iron • Helps supplying oxygen to the body • Helps the absorption of nutrients • Prevents anaemia

17. Iron Food such as: spinach, soya beans, vegetables of green and yellow colours

18. What is the ideal quantity of fruit and vegetables for children every day? 2 servingsand of fruit 3 servings of vegetables

19. From the Behavioural Risk Factor Survey 2006, Department of Health: Only 20% of the interviewees ate 5 servings or more fruit and vegetables every day Number of adult interviewed: 1476

20. １ serving of fruit ＝ 2 small-sized fruit (plum, kiwifruit) 1 medium-sized fruit (orange, apple, mango)

21. １ serving of fruit ＝ Half a large-sized fruit (banana, star fruit, grapefruit) Half cup of small-sized fruit (grapes, strawberries, cut-up watermelon)

22. １ serving of fruit ＝ 3/4 cup (150 ml) pure fruit juice without added sugar ¼ cup of dried fruit without added sugar or salt substances (raisins, dried apple chips)

23. １ serving of vegetables ＝ Half a bowl of cooked vegetables 1 bowl of uncooked leafy vegetables

24. How to become the trendiest parents?

25. New trend of diet You may wish to give your children some new tastes on food… Stir-fried Chicken Fillets with Pineapple and Young Ginger

26. New trend of diet Tomato Cups with Tuna

27. New trend of diet Rice with Choi-sum and Dry Scallops

28. New trend of diet Stir-fried Beef with Kiwifruit and Dragon Fruit

29. New trend of diet Papaya and Banana Milkshake

30. Health Tips

31. Health Tips • Have more fruit and vegetables of different kinds and colours (e.g. red, orange / yellow, purple, white, green) • Choose the fresh ones whenever possible • Avoid cooking fruit and vegetables for too long • Use just as enough oil for cooking • Avoid eating preserved vegetables

32. Something about fruit and vegetables

33. Something about Fruit and Vegetables • Is avocado an unhealthy kind of food? Avocado is rich in: unsaturated fat, plant proteome, vitamin E, dietary fibre and various kinds of mineral Eating it moderately can prevent arteriosclerosis, protect the heart and moisturise skin.

34. Something about Fruit and Vegetables • Is potato a kind of vegetables? Potato belongs to the grains and cereals family. Under general circumstances, it should not be counted into daily vegetable intake.

35. Something about Fruit and Vegetables • Is it better to eat fruit, such as apple and pear, with the peel? Peeled apple or pear may lose 50% of its dietary fibre.

36. Just remember… • 2 plus 3 every day • Fruit and vegetables help you stay away from illnesses • Eat more fruit and vegetables of different kinds • Potato is a kind of grains and cereals

37. Reference Healthy recipes and information about fruit and vegetables are available for download at: 2plus3.cheu.gov.hk

38. ～The End～ Thank you!