How do fruits and vegetables protect the health of the body?

Many Australian adults know that they should consume 2-3 fruits and at least 5 vegetables a day, so can they really consume so many vegetables and fruits? This is a problem.

A recent national survey shows that 45% of women and 56% of men in Australia do not have enough fruit, and 90% of women and 96% of men do not have enough vegetables. It was much worse ten years ago. On average, men consume 1.6 fruits and 2.3 vegetables a day, while women consume an average of 1.8 fruits and 2.5 vegetables a day. A fresh vegetable is about 150g, and a fruit is about half a cup of cooked vegetables or a cup. salad.

Why do we need so many fruits and vegetables?

Large intakes of fruits and vegetables can significantly reduce the risk of multiple diseases, such as type 2 diabetes, heart disease, stroke and certain cancers. Unfortunately, these chronic diseases are very common, if everyone can satisfy the fruit and Recommended recommendations for the intake of vegetables, it is estimated that in 2008 alone, the loss of 260 million Australian dollars can be recovered. The corresponding recommendations are based on a large body of research data, and a large number of studies have shown that the intake of large amounts of fruits and vegetables can effectively reduce the risk of a series of diseases.

Therefore, it may be helpful to set some guidelines in our daily eating habits, such as breakfast around cereals and dairy products, meat and vegetables on a regular meal, and usually some starchy foods. Such as rice, pasta or potatoes. So is this the only model that can meet all our nutritional needs? Not! So if adults consume three fruits and four vegetables, can they stay healthy? Most likely it is.

Studies have shown that our current goals may not be enough. The researchers speculate that the best diet that can reduce the risk of heart disease and premature death may be to consume 10 kinds of fruits and vegetables every day, then we The goal is two or five, or ten, perhaps a bit of a theoretical, it is obvious that most people need to increase the intake and variety of fruits and vegetables.

Why 2 and 5 seem to be a very difficult task? (vegetable vs fruit = 5:2)

Most Western countries consume far less fruits and vegetables than we think, and it seems very difficult for them to meet the 2 and 5 standards. High-fat, high-sugar, and high-grain diets are generally cheaper than the recommended high-quality diet recommendations for fruits and vegetables. In fact, for many low-income Australian adults, for two weeks. The healthy food basket plan will cost 28% to 34% of its income, which is twice the national average food expenditure.

Therefore, people with economic reasons usually choose high-energy foods, but they do not choose low-energy fruits and vegetables. Currently, high-energy foods are easy to over-consume and they are also the main cause of weight gain in people. The population usually has a poor diet, but the energy it consumes is not low, and this invisibly increases the rate of obesity, especially in the female population.

How to increase the intake of fruits and vegetables?

The family and school environment are the two main factors affecting children’s food preferences and intake. Parents are usually food guardians, especially the model of children’s minds. Once the parental encouragement mechanism and model model mechanism are established, it will increase. The level of intake of fruits and vegetables for children.

Dietary behaviors and food choices usually begin in childhood and continue through puberty until adulthood, so it is possible to encourage children in school to consume fruits and vegetables through mechanisms such as “fruit snack times”. A very good investment. Of course, some subsidies for healthy foods are needed. Other examples include taxes on low-nutrition foods, improved food labelling, and strict control over the sale of unhealthy foods. Australia is currently focusing on whether it should tax sugary drinks. Intensive discussions have resulted in taxes that will effectively subsidize the supply of healthy foods such as fruits and vegetables.

Studies have shown that the more types of fruits and vegetables people can get, the more they consume, and those who meet the criteria for vegetable intake are often more likely to report that they have at least three vegetables in their dinner, so Increasing the amount of different vegetables in the dinner may be a simple strategy to increase the intake of vegetables.

Adding a new vegetable to our family’s food every week may help us start a “discovery journey” to food, buy seasonal fruits and vegetables, and choose frozen and canned foods to complement the diversity of fruits and vegetables. It can help us reduce the total cost, so in daily life we ​​often need to explore the simple, fast and delicious way to prepare food, which is very important to effectively improve the health of family members and dietary preferences.