Why fruit and vegetables are good for you

Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories. For the same number of calories, you can eat 1 cup of grapes. Start Simple with MyPlate external icon provides tips for developing a personalized plan within your food preferences, health goals, and budget.

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Page last reviewed: 8 October Next review due: 8 October Why 5 A Day? What counts? Fat: the facts Salt: the facts Sugar: the facts Top sources of added sugar What does calories look like? Red meat and the risk of bowel cancer What is a Mediterranean diet? How to prepare and cook food safely How to store food and leftovers 10 ways to prevent food poisoning Why you should never wash raw chicken Cooking turkey How to wash fruit and vegetables The truth about sweeteners Sprouted seeds safety advice.

Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks. Common digestive problems and how to treat them Good foods to help your digestion 5 lifestyle tips for a healthy tummy Beat the bloat Should you cut out bread to stop bloating? They're an excellent source of dietary fibre , which can help to maintain a healthy gut and prevent constipation and other digestion problems.

For example:. To maximise nutrients and appeal, buy and serve different types of fruit and vegetables. Try to buy fruits and vegetables that are in season, and choose for freshness and quality. You should:. Our ingredients profiles provide more information on fruits and vegetables. Vegetables and fruit are a handy snack food and are easily carried to work or school.

Some suggestions include:. Limit fruit juice, as it does not contain the same amount of nutrients as fresh fruit. It also contains a lot of sugars. Instead, have a drink of water and a serve of fruit. Vegetables are often cooked, although some kinds are eaten raw. 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.