SOUTH SEFTON DIABETES GROUP

Fruit 'N' Veg

• Fruits and vegetables are a rich source of vitamins and may protect against heart disease and cancer
• Vegetables and pulses are a good source of fibre
• Fruits and vegetables are low in fat
• Eat at least 5 portions of fruits, vegetables and pulses a day for maximum health benefits

Eat as much as you like .... and stay healthy!

The fruits and vegetables food group includes all fruits and vegetables, as well as salad vegetables, nuts, seeds and pulses (lentils and beans). They don't have to be fresh though; frozen, dried or canned are all included. Consequently, this is an extremely diverse and versatile group of foods so it easy to increase consumption without getting bored.

Why you should eat your greens

Fruits, vegetables and pulses are a very important part of the diet as they contain a whole array of vitamins, minerals, protein and fibre. Also, they have a low energy density as they are high in water and low in fat. This means they are bulky and quite filling but low in calories. Even those members of this group which do contain fat, such as avocados, nuts and seeds, are not to be dismissed as they contain predominantly unsaturated fat and their vitamin and mineral content is highly desirable. The exception to this is coconut which is a rich source of saturated fat.

Diets low in fruits and vegetables have been found to be a risk factor in both coronary heart disease and some cancers (mouth, lung, stomach, bowel). There are many substances in fruits and vegetables which could be contributing to this protection:

Antioxidant vitamins
Vitamins A, C and E, and beta-carotene are part of our bodies natural defences against damaging particles called free radicals which can attack cells and DNA.

Fibre
Fruits, vegetables and pulses make an important contribution to total fibre intake which helps maintain a healthy bowel.

Phyto-oestrogens
Phyto-oestrogens are a group of compounds which include flavonoids and lignans. They are not nutrients as such but occur naturally in plant foods and high intakes may be beneficial in terms of coronary heart disease and cancers.

Other nutrients found in green vegetables include folate, magnesium and iron. Fruits and vegetabls are also naturally low in sodium but high in potassium, so they could help lower blood pressure if no salt is added in preparation.

Fruits and vegetables in the diet

To see how fruit and vegetables fit into the diet look at the food pyramid. The World Health Organisation (WHO) recommends we eat 400g (1 lb.) of fruits, vegetables and pulses a day. That's around five portions - hence the '5-a-day' campaigns.

This amount may seem daunting at first but it is easily achievable - remember dried, tinned, juice and frozen all count. The only thing which doesn't is potatoes (as these are included in the energy-giving cereals and potatoes group). The following may help increase your fruit and vegetable intake:

• Have fresh or dried fruit with your breakfast - bananas and apples are easy to eat on the move
• Always have vegetables or salad with lunch and dinner
• Have fruit based puddings (but not too much sugar, cream or pastry!)
• Snack on fruits and unsalted nuts instead of chocolate or crisps
• Switch a meat dish for a lentil or bean dish once or twice a week; vegetarians should use pulses as a substitute for meat as they are a good source of protein
• Always have a full fruit bowl at home and don't just stick to apples and oranges; try seasonal fruits like British plums, cherries, raspberries and blackberries or fresh peaches and apricots in the summer

Remember you can eat as many fruits and vegetables as you like - they are guilt free as long as you don't fry them!