NCD Watch

Enjoy Eating Fruit and Vegetables Everyday

30 Apr 2018 (Mon)

Enjoy Eating Fruit and Vegetables Everyday Fruit and vegetables are important components of a healthy diet. There is convincing evidence that a diet rich in fruit and vegetables can lower the risk of hypertension, coronary heart disease and stroke. Adequate consumption of fruit and vegetables also protects against some cancers. Studies showed that the phytochemicals and nutrients (such as polyphenols, vitamins and minerals) found in fruit and vegetables can prevent oxidative damage to cells and DNA caused by free radicals, inhibit platelet aggregation and reduce vascular tone, modulate the levels of cholesterol and other lipids in the arteries, regulate hormone metabolism, enhance immune function or constrain certain bacterial and fungal activities.

For optimal health, the Department of Health (DH) recommends adults and adolescents aged 12-17 to consume at least 5 servings of fruit and vegetables per day (which is in line with the World Health Organization’s recommendations of at least 5 servings of about 80 grams each a day); children aged 6-11 to consume at least 4 servings per day; and young children aged 2-5 to consume at least 2.5 servings per day.

However, many people in Hong Kong are unable to meet such dietary recommendation. According to the Population Health Survey 2014/15 of DH, 94.4% of local people aged 15 and above were found to have inadequate fruit and vegetables consumption (i.e. consuming less than 5 servings of fruit and vegetables per day); and the estimated mean number of servings of fruit and vegetables consumption was merely 2.3 per day. Among children, the annual questionnaire surveys administered by DH’s Student Health Service in academic year 2016/17 showed that about one-third (35.2%) and three-fifths (58.5%) of primary school students reported eating fruit and vegetables every day respectively. On the days that they ate fruit and vegetables, less than half reported eating 2 or more servings as recommended.

Many factors can affect fruit and vegetables consumption behaviours. Apart from individuals’ taste preferences, nutritional knowledge or food skills (such as shopping, preparation and cooking skills), availability or accessibility of fruit and vegetables (such as at home, in schools or at restaurants) is also a major determinant.

Here are some tips that can help you and your family to eat more fruit and vegetables—

  • At home, keep fruit in eye-catching areas and add vegetables to the majority of your dishes
  • When you snack, replace chips, candies, chocolates and biscuits with fruits (fresh or dried) or salad vegetables (such as cucumbers, carrots and cherry tomatoes)
  • When you eat out, try to include at least two kinds of vegetables as main dishes; and opt for vegetables soups instead of creamy soups
  • When you pack your own lunch, make sure at least one-third of the lunch box is filled with vegetables and bring along some fruit that requires the least effort to be peeled or eaten (such as banana, grapes, apples and pears)