Central Health Education Unit, Department of Health

1. Central Health Education Unit, Department of Health Hi FiberFruit and Vegetables Revised in 2016

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 and avoid picky eating • Have grains as the major items of meals • Eat enough fruit and vegetables • Eat meat or alternatives 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 foods • Drink an adequate amount of fluid • Eat at regular time with regular quantity * Exercise more to keep a healthy weight

7. How nutritious are fruit and vegetables?

8. Benefits with eating fruit and vegetables • Lower the risks of various kinds of diseases (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 • Enhance iron absorption • Act as an antioxidant

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

11. Nutrients in fruit and vegetables… Dietary fibre • Prevent and solve the constipation problem • Prevent colorectal cancer • Prevent overeating

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

13. Dietary fibre Food such as: green leafyvegetables, strawberries, apple, legumes

14. Nutrients in fruit and vegetables… Vitamin A • Boost immunity • Prevent night blindness

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

16. Nutrients in fruit and vegetables… Iron • Help supply oxygen to the body • Help the absorption of nutrients • Prevent anaemia

17. Iron Food such as: spinach, soya beans, green or yellow vegetables

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

19. From the Behavioural Risk Factor Survey 2012, Department of Health: Less than 20% of the interviewees ate 5 servings or more fruit and vegetables every day Number of adult interviewed: 2041

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

21. １ serving of fruit ＝ Half of a large-sized fruit (banana, star fruit, grapefruit) Half cup* of fruitcuts (grapes, strawberries, watermelon) 1 bowl =250–300ml

22. １ serving of fruit ＝ 3/4 cup (180 ml) pure fruit juice without added sugar 1 tablespoon* dried fruit without added sugar or salt (raisins, dried apple chips) * approximately 15ml

23. １ serving of vegetables ＝ Half bowl* of cooked vegetables 1 bowl* of uncooked leafy vegetables *1bowl =250-300ml

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 moderate amount of oil for cooking • Avoid eating preserved vegetables

32. More about fruit and vegetables

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

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

35. More 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

37. Reference Healthy recipes and information about fruit and vegetables are available for download at: http://www.cheu.gov.hk/eng/info/2plus3_14.htm

38. ～The End～ Thank you!