Based on findings by NHMS (2019), only 5% of Malaysians achieve the recommended intake for fruits and vegetables. It is important to consume fruits and vegetables within the recommended intake which aids in weight management and disease prevention.
A serving of vegetables is approximately one cup of raw vegetables or 1/2 cup of cooked vegetables. Meanwhile, for fruits, it is one medium or one slice of any fruit.
Here are some ideas on how to get the most out of five servings a day. Consuming them fresh, frozen, tinned, dried, or even juice it out.
Shopping on fruits and vegetables
Snack on fruit and vegetables
Make juices and smoothies
Try to consume at least one colour a day of the following categories
Make vegetables taste good
In a nutshell, achieving 5 servings of fruits and vegetables a day seems hard at first but knowing the benefits gained from it should be our inspiration to incorporate them into our eating habits. Fruits and vegetables contain combinations of fibre, vitamins, minerals, and phytochemicals which are vital in maintaining our overall long-term health.
References:
- http://iku.gov.my/nhms-2019
- https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501
- http://gentleworld.org/phytochemicals-eating-from-the-rainbow/
- https://www.washingtonpost.com/lifestyle/wellness/vegetables-fruits-diet-best-rule/2021/03/17/84202858-8739-11eb-8a8b-5cf82c3dffe4_story.html
- https://www.aarp.org/health/healthy-living/info-2017/nutrition-purple-power-food-trend-fd.html
- https://www.bbcgoodfood.com/howto/guide/easy-ways-7-day
- https://www.winmedical.org/our-services/clinics/family-medicine/healthy-eating/the-importance-of-a-colorful-diet/
