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Nutrition notes: Fruit and Veg

We all know that we should be eating five portions of fruit and veg a day, but most of us don’t manage it all of the time. Fruit and veg are great sources of vitamins, minerals and fibre and they should make up one third of our diet.


What is a portion? As a rough guide, one handful is one portion, so look at your children’s hand size to work out how much they should be eating. For adults, one portion could be one banana, two satsumas, half an avocado, three dried apricots, three tablespoons of peas or one sweetcorn on the cob. A glass of smoothie or 100% fruit juice counts as a maximum of one portion per day. Try to eat a range of colours of fruit and veg to get the best nutritional benefit.


Eating plenty of fruit and veg can help you to maintain a healthy weight, and evidence suggests that eating five portions a day can reduce your risk of heart disease, stroke, some types of cancer and obesity. Encouraging your children to develop a love of fruit and veg is a great dietary habit they can carry into adulthood. Don’t worry too much if they will only eat a few types while they’re young, their tastes will expand as they get older.


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