Fruit and vegetables

National nutrition guidelines recommend average daily consumption of 300 g of vegetables (portion size = 100 gm x 3 (portion size × no. of potions) and 100 g x 1 of fruits (potion size xno. of potions).  The vegetables should include green leafy vegetables (50 gm), other vegetables (200 gm), roots and tubers (50 gm). Although eating whole fruit is encouraged for its fibre content, a glass of fruit juice (without sugar and excluding sweetened beverages) counts towards a portion of fruit each day if one has active life style [1,2].

  1. Wang XQ, Terry PD, Yan H. Review of salt consumption and stomach cancer risk: epidemiological and biological evidence. World J Gastroenterol. 2009 May 14;15(18):2204-13.
  2. Preservation, processing, preparation. http://www.wcrf.org/int/research-we-fund/our-cancer-prevention. recommendations/preservation-processing-preparation accessed on 9th August, 2017.