Challenge January 2004 - Last updated 120204 About Challenge l Contact Us l PS21 Website     Challenge > Healthy Body, Active Mind > Eat 2 + 2 Servings of Fruits and Vegetables Daily Eat 2 + 2 servings of fruits and vegetables daily   - Despite the abundant supply of fresh fruits and vegetables in Singapore, a nationwide survey carried out in 2001 showed that only 28% of adult Singaporeans eat enough fruits and vegetables. Vegetables and most fruits are naturally fat-free, easy to prepare and quick to eat. They provide essential vitamins, minerals and plant substances (phytochemicals) that are beneficial to health. In addition, fruits and vegetables contain soluble and insoluble fibre. Soluble fibre helps to lower blood cholesterol in the blood. Insoluble fibre provides bulk in the diet, which promotes healthy bowel movements. Scientific studies show that a diet rich in fruits and vegetables can lower your risk of developing heart disease, stroke and certain types of cancer by 20% to 30%. We are all encouraged to consume two servings of fruits and two servings of vegetables every day. Fruits and vegetables are two different food groups in the Healthy Diet Pyramid as they provide different nutrients and phytochemicals. They should therefore not be used to replace each other in our diet. The table below shows what constitutes a serving of each. It is easy to eat the recommended 2+2 servings of fruits and vegetables every day. All you need to do is to include one vegetable dish each for lunch and dinner, and end your meals with a fruit. Choose a variety of fruits and vegetables, and buy enough to provide 2+2 servings for everyone in the family every day.    1 serving of fruit  1 serving of vegetable  1 small orange/apple/  mango/pear  100 g (or ¾ of mango/pear 250 ml  mug) of cooked vegetables  1 medium banana  100 g of raw non-leafy vegetables,  e.g. cauliflower, carrot, lady’s  finger,  brinjal, broccoli, long bean,  mushroom, tomato  1 wedge papaya/  honeydew/rockmelon/  watermelon/pineapple  150 g of raw leafy vegetables, e.g.  chye sim, spinach, xiao bai cai, kang kong, cabbage  2 small plums/kiwi fruits    4 small seeds of durian/jackfruit  6 dukus/rambutans/lychees  10 grapes/longans  1 mug (250 ml) of pure,  fruit juice  ¼ mug (250 ml) of  dried fruit     1800-223-1313 (for personal health advice during office hours) 1800-848-1313 (for 24-hour pre-recorded health information) Website http://www.hpb.gov.sg *

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