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Eat More Fruit and Vegetables

Why eat more Fruit and Vegetables?


Most people know it is important to eat fruit and vegetables every day to keep healthy.  Fruit and vegetables contain a variety of important vitamins and minerals as well as fibre and antioxidants, which can help protect against heart disease and some cancers.




Making Eating Fruit and Vegetables Easy


Sometimes it can be difficult to eat more fruit and vegetables but there are ways to have more in your day.

  • Have fruit for a snack.  Many fruits are easy to carry around with you at school or work so can be eaten on the go
  • Vegetables make good snacks too- have carrot, capsicum and cucumber cut into sticks with snow peas and sticks of cheese
  • Try fruit for dessert e.g. fruit and yoghurt or custard
  • Fresh, tinned (in natural juice) and frozen fruit are all good choices so buy a mixture when shopping so you will have enough for the week
  • Try putting fruit in to your cereal at breakfast time
  • Fruit tastes great in a smoothie made with milk and yoghurt
  • Grate or mash fruit or vegetables into everything e.g., casseroles, soups, scones, pikelets, muffins
  • Cook and mash carrots and add them to soups and casseroles to add flavour and thickness
  • Dice carrots, zucchini, capsicum, onion, snow peas, beans and mushrooms and add to sauce-based dishes such as curries, pasta sauces and casseroles


Making Eating Fruit and Vegetables Affordable

Sometimes there are reasons that stop us from being able to have fruit and vegetables to eat, including no local shops nearby that sell quality fruit and vegetables, and the cost of fruits and vegetables can often be high. However, there are a number of ways you can make buying fruit and vegetables cheaper:


       Buy produce that is in season

* It’s cheaper because there is lots of it, and because it’s grown locally it doesn’t cost as much to transport it to your local supermarket or green grocer

* It’s fresh, so you can keep it for longer without it going off, therefore there is less wastage

         * It also promotes the local economy and local farmers

         * Want to know what’s in season, when? Check the seasonal fruit and vegetable charts

           from Go for 2 & 5- the listed fruits and vegetables are in season during that month- if

           they’re in bold, they’re grown here in SA


       Buy canned and frozen produce

       * It’s packaged shortly after it’s harvested, so it’s often just as fresh as

         ‘fresh’ produce

       * Often less wastage than with fresh produce as you can keep it in

         your pantry (unopened) or freezer for longer periods of time

      * Make sure you choose low or no added salt or sugar options


       Grow your own!

       * Growing your own veggies, herbs and fruit trees can be fun, and you can do it in a number of ways, including pots and no dig gardens

 * You don’t need a garden; even a lettuce plant in a pot on your kitchen window sill can save you money!

  •  * It’s a great way to involve your kids, and can make for a fun weekend activity to spend with your children- check out this great way to make a kitchen garden box that’s cheap and easy to do!


Eat a Rainbow!


It’s really important that you eat lots of different coloured fruit and vegetables throughout the day, and the week. Each colour group of fruit and veggies has different nutrients that are found in them, and all nutrients, such as vitamins, minerals, and antioxidants are essential for helping your body to be healthy. There are five groups of fruit and vegetables, based on their colours: