Central Health Education Unit,

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Hi Fib Fruit and Veg

• Central Health Education Unit,
• Department of Health

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Todays 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

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

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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

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How nutritious are fruit and vegetables?
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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

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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

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Vitamin C
Food such as red bell pepper,
persimmon, kiwifruit
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Nutrients in fruit and vegetables

• Dietary fibre
• Prevents and solves constipation
• Prevents colorectal cancer
• Prevents over-eating

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Nutrients in fruit and vegetables

• Dietary fibre (contd)
• Helps increase the amount of good bacteria in
  our intestines
• Represses the rise of
• blood sugar level
• Helps lower cholesterol
• level

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Dietary fibre
Food such as green-leaf vegetables,
strawberries, apple, beans
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Nutrients in fruit and vegetables

• Vitamin A
• Boosts immunity
• Prevents night blindness

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Vitamin A
Food such as carrot, pumpkin,
papaya
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Nutrients in fruit and vegetables

• Iron
• Helps supplying oxygen to the body
• Helps the absorption of nutrients
• Prevents anaemia

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Iron
Food such as spinach, soya beans, vegetables of
green and yellow colours
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What is the ideal quantity of fruit and
vegetables for children every day?
2 servings and of fruit
3 servings of vegetables
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From the Behavioural Risk Factor Survey 2006,
Department of Health
Only 20 of the interviewees ate 5 servings or
more fruit and vegetables every day
Number of adult interviewed 1476
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1 serving of fruit
2 small-sized fruit (plum, kiwifruit)
1 medium-sized fruit (orange, apple, mango)
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1 serving of fruit
Half a large-sized fruit (banana, star fruit,
grapefruit)
Half cup of small-sized fruit (grapes,
strawberries, cut-up watermelon)
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1 serving of fruit

• 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)
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1 serving of vegetables
Half a bowl of cooked vegetables
1 bowl of uncooked leafy vegetables
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How to become the trendiest parents?
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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
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New trend of diet
Tomato Cups with Tuna
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New trend of diet
Rice with Choi-sum and Dry Scallops
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New trend of diet
Stir-fried Beef with Kiwifruit and Dragon Fruit
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New trend of diet
Papaya and Banana Milkshake
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Health Tips
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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 just as enough oil for cooking
• Avoid eating preserved vegetables

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Something about fruit and vegetables
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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.
  

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Something about Fruit and Vegetables

• 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.
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Something 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.

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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

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Reference

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

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The End

• Thank you!