Slide1: Hi Fib Fruit and Veg Central Health Education Unit, Department of Health


Slide2: 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


Slide3: 蔬果是均衡飲食的主要原素 What is a balanced diet?


What is a balanced diet?: What is a balanced diet?


Slide5: 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


What is a balanced diet?: 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


Slide7: How nutritious are fruit and vegetables?


Benefits with eating fruit and vegetables: 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


Slide9: 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


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


Slide11: Dietary fibre Prevents and solves constipation Prevents colorectal cancer Prevents over-eating Nutrients in fruit and vegetables…


Slide12: 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 Nutrients in fruit and vegetables…


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


Slide14: Vitamin A Boosts immunity Prevents night blindness Nutrients in fruit and vegetables…


Slide15: Food such as: carrot, pumpkin, papaya Vitamin A


Slide16: Iron Helps supplying oxygen to the body Helps the absorption of nutrients Prevents anaemia Nutrients in fruit and vegetables…


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


Slide18: What is the ideal quantity of fruit and vegetables for children every day? 2 servings and of fruit 3 servings of vegetables


Slide19: From the Behavioural Risk Factor Survey 2006, Department of Health: Number of adult interviewed: 1476 Only 20% of the interviewees ate 5 servings or more fruit and vegetables every day


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


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


Slide22: 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) １ serving of fruit ＝


１ serving of vegetables ＝: Half a bowl of cooked vegetables 1 bowl of uncooked leafy vegetables １ serving of vegetables ＝


Slide24: How to become the trendiest parents?


Slide25: 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


Slide26: Tomato Cups with Tuna New trend of diet


Slide27: Rice with Choi-sum and Dry Scallops New trend of diet


Slide28: Stir-fried Beef with Kiwifruit and Dragon Fruit New trend of diet


Slide29: Papaya and Banana Milkshake New trend of diet


Slide30: Health Tips


Slide31: 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 Health Tips


Slide32: Something about fruit and vegetables


Slide33: 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.


Slide34: 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. Something about Fruit and Vegetables


Slide35: 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. Something about Fruit and Vegetables


Slide36: 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


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


～The End～: ～The End～ Thank you!