Despite the abundant supply of fresh fruits and vegetables in Singapore, a nationwide survey carried out in 2001 showed that only 28% of adult Singaporeans eat enough fruits and vegetables.

Vegetables and most fruits are naturally fat-free, easy to prepare and quick to eat. They provide essential vitamins, minerals and plant substances (phytochemicals) that are beneficial for health. In addition, fruits and vegetables contain soluble and insoluble fibre. Soluble fibre helps to lower blood cholesterol in the blood. Insoluble fibre provides bulk in the diet, which promotes healthy bowel movements. Scientific studies show that a diet rich in fruits and vegetables can lower your risk of developing heart disease, stroke and certain types of cancer by 20 - 30%.

We are all encouraged to consume 2 servings of fruits and 2 servings of vegetables everyday. Fruits and vegetables are two different food groups in the Healthy Diet Pyramid, as they provide different nutrients and phytochemicals. They should therefore not be used to replace each other in our diet.

The table shows what constitutes a serving of each. It is easy to eat the recommended 2+2 servings of fruits and vegetables every day. All you need to do is to include one vegetable dish each for lunch and dinner, and end your meals with a fruit. Choose a variety of fruits and vegetables, and buy enough to provide 2+2 servings for everyone in the family every day.   Fruits Vegetables 1 small orange/apple/mango/pear 100 g (or ¾ of 250 ml mug) of cooked vegetables 1 medium banana 100 g of raw non-leafy vegetables e.g. cauliflower, carrots, lady fingers, brinjal, broccoli, long beans, mushrooms, tomato 1 wedge papaya/honeydew /rockmelon/watermelon/pineapple 150 g of raw leafy vegetables e.g. chye sim, spinach, xiao bai cai, kang kong, cabbage 2 small plums/kiwi fruits - 4 small seeds of durian/jackfruit - 6 dukus/rambutans/lychees - 10 grapes/longans - 1 mug (250 ml) of pure, fruit juice - ¼ mug (250 ml) of dried fruit -