“One serving of fruit*” and “One serving of vegetables^”are approximately equal to:

* It is advisable to consume whole fruit, as compared to whole fruit, pure fruit juice contains less dietary fibre and a much higher sugar content. Besides, pure fruit juice in excess of  ¾ glass (180 ml) still only counts as one serving of fruit.

^ Pure vegetable juice contains less dietary fibre and nutrients in content than fresh vegetables. Besides, pure vegetable juice in excess of . glass(180 ml) still only counts as one serving of vegetables.

What are some easy ways to increase fruit and vegetable intake?

• Replace candies, chocolate and desserts with fresh fruits.
• Use less meat and more vegetables and fruit when cooking soups.
• Bring your own lunch box more frequently instead of eating out. Fill your lunch box with at least one serving of vegetables.
• When shopping for ingredients, whether for lunch or dinner, buy at least 3 to 4 taels (1 tael is equivalent to about 38 grams) of vegetables for each person.
• Gourds such as hairy gourds and eggplants can be filled with meat stuffing.
• Cook vegetables that go well with meat. Examples are tomatoes, onions, green and red sweet peppers and mushrooms.
• When you visit a buffet restaurant, start with the salad bar first.
• Bring along fruit that can be easily peeled or eaten as a healthy snack. Examples are bananas, plums, grapes and pears.
• Always keep a good stock of fresh fruit and vegetables at home.
• Do not overcook fruit and vegetables to minimise nutrient loss.