Fruit and Vegetables

Fruit & Vegetables

Fruit and vegetables are one of the most important food groups for your heart and overall health. They are a source of fibre as well as vitamins and antioxidants. Aim to have a minimum of five servings of fruit and vegetables per day!

One serving of fruit and vegetables includes:

  • 1 medium sized fruit e.g. apple, orange.
  • 2 small fruits e.g. plum, kiwi
  • 1 bowl of salad – lettuce, tomato, cucumber
  • 4 dessert spoons of cooked vegetables – fresh or frozen

What about Fruit Juice?

All fruit and vegetables contain natural sugars. However, the fibre in the fruit or vegetable slows the release of the sugar into your blood stream. The main difference between whole fruit and fruit juice is the fibre content, when fruit is pressed or squeezed to make juice some nutrients and most notably fibre is lost. A small glass (100mls) of unsweetened fruit juice can provide one portion of your recommended Five-a-Day. However, if you drink more than a small glass it will still only account for one portion of your Five-a-Day!

Be Cautious: Small fruits (e.g. grapes), fruit juices and smoothies have little or no fibre; therefore the sugar is released into the blood stream more rapidly and elevates blood sugar levels more quickly than whole fruit.

*Remember*The biggest problem with fruit juice is the high sugar content and lack of fibre!

Interested in reading more in relation to fruit juices? Read Fruit juice: Friend or Foe?


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