Why is fruits and vegetables healthy

You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients.

The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling. Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito.

The new version will fill you up with fewer calories than the original. Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.

What counts as a cup of vegetables? Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Cooking and processing can damage some nutrients and phytochemicals in plant foods.

Suggestions to get the best out of your fruit and vegetables include:. Some nutrients such as carotenoids may actually be increased if food is cooked. For example, tomato has more carotenoids, especially lycopene, when it is cooked — a good reason to prepare fruits and vegetables in a variety of ways.

Sit at the table to eat and enjoy your food without distractions like television. Different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least five kinds of vegetable and two kinds of fruit every day. A national nutrition survey conducted by the Australian Government showed that Australians of all ages do not eat enough vegetables and fruit. Children have a smaller stomach capacity and higher energy needs than adults.

They cannot eat the same serving sizes as adults. However, you should encourage your children to eat a variety of fruits and vegetables. By eating well, your children will have the energy they need to play, concentrate better, learn, sleep better and build stronger teeth and bones.

Building good habits in their early years can also provide the protection of a healthy diet throughout their lives. The Australian dietary guidelines have recommendations on how many vegetables and fruits adults, children and adolescents of different ages require. This page has been produced in consultation with and approved by:.

The size of a standard drink can vary according to the type of alcohol. A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages. Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.

No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision. Content on this website is provided for information purposes only. Almost all fruit and vegetables count towards your 5 A Day. They can be fresh, frozen, canned, dried or juiced. Potatoes, yams and cassava do not count because they mainly contribute starch to the diet.

Read more about why potatoes do not count towards your 5 A Day. Page last reviewed: 8 October Next review due: 8 October Why 5 A Day? What counts? The Nutrition Source does not recommend or endorse any products.

Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day. Tips to eat more vegetables and fruits each day Keep fruit where you can see it.

Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.