Previously, the National Health and Family Planning Commission called on the public to increase their daily intake of fruits and vegetables, so that they could eat "half a catty of fruit and one catty of vegetables" every day. Many people were shocked at once, saying that the male and female servants could not do it ...

For example, some men admitted that they hardly ate fruit, and if they were a little better, they might take an apple or banana when they went out in the morning and have a chance to eat some more fruit when they got home at night.

actually, if you have the conditions to buy fresh fruits and vegetables and know a little about nutrition collocation, it is not difficult to achieve half a catty of fruit and 1 catty a day.

China residents' dietary guidelines recommend that Chinese adults eat 3-5 grams of vegetables every day, preferably about half of dark vegetables and 2-4 grams of fruits. For the convenience of memory, this portion is usually described as "half a catty of fruit and a catty of vegetables a day". In terms of species, it is best to have ≥3 kinds of vegetables and ≥2 kinds of fruits every day.

how to eat half a catty of fruit and a catty of vegetables?

1. Ensure a sufficient quantity

A catty of vegetables actually refers to the weight of raw vegetables before cooking, and there are only about two bowls after cooking.

normally, the edible weight of a medium-sized fruit is about: 1g of banana, 1g of kiwi fruit, 16g of apple, 2g of orange, etc. Therefore, if you eat a medium-sized orange, a kiwi fruit, or add a banana every day, you will basically reach the recommended daily intake.

To put it simply, this is equivalent to eating two fist-sized fruits every day and eating half to eight bowls of vegetables for three meals. If you really can't eat vegetables in the morning, you should eat more dishes at noon and evening. Eating a fruit as a meal in the morning is also a supplement.

if you are worried that you often forget to eat the fruit, you can put the fruit where it is easy to see.

2. There are many kinds of fruits and vegetables

Vegetables include tender stems, leaves, cauliflower, root vegetables, fresh beans, solanaceous fruits, melons and vegetables, scallions and garlic, and bacteria and algae.

you should avoid eating only one kind of vegetables. In addition to eating more dark vegetables, we should also increase the intake of cruciferous vegetables (such as cabbage, cauliflower and cabbage) and bacteria and algae; In addition, when eating vegetables with more starch such as potatoes, lotus roots, taro and yam, the amount of staple food should be appropriately reduced.

In some places, the concept of "serving" is usually adopted, that is, "3 servings of vegetables and 2 servings of fruit every day".

Therefore, it is generally suggested that it is best to eat more than three kinds of vegetables and more than two kinds of fruits every day.

3. Pay attention to color matching

Vegetables are divided into dark vegetables and light vegetables. Generally speaking, the nutritional value of the former is higher than that of the latter.

Dark vegetables refer to dark green, red, orange, fuchsia and other vegetables, which are rich in β-carotene, chlorophyll, lutein, lycopene, anthocyanin and other pigment substances, as well as aromatic substances.

Therefore, it is suggested that dark vegetables should account for more than half of a catty of vegetables every day, and as many colors as possible should be matched together. On the one hand, rich color, flavor and aroma can stimulate appetite, on the other hand, it also makes the nutritional intake more comprehensive.

dark green vegetables: spinach, rape, celery leaves, water spinach, lettuce leaves, mustard greens, broccoli, watercress, chrysanthemum morifolium, leek, etc.

Red and orange vegetables: tomatoes, carrots, pumpkins, red peppers, etc.

purplish red vegetables: red amaranth, purple cabbage, etc.

It can be simply understood as red, yellow, green, purple, white, black and other colors, such as carrots, green peppers, potatoes and Pleurotus eryngii. Of course, vegetables can also be paired with fish, meat, eggs and bean products, such as fried shredded pork with black fungus, green pepper, carrot and dried bean curd.

Similarly, generally speaking, the darker the color of fruit pulp, the greater the nutritional value. Therefore, when conditions permit, try to give priority to dark fruits, such as red hawthorn and strawberry, orange mango and citrus, blue-purple grapes and blueberries, and green kiwifruit.

In order to reduce the loss of nutrients in vegetables during cooking, it is suggested that:

1. Wash before cutting, and avoid cutting before washing and soaking after washing;

2. The better cooking methods of vegetables are cold salad, quick stir-frying and quick cooking;

3. Vegetables with high VC content and suitable for raw eating should be eaten as cold as possible, or boiled in boiling water for 1 minute before mixing;

4. thicken vegetables with a small amount of water starch to protect VC;

5. Adding vinegar in moderation during cooking can reduce the loss of VC and VB;

6. When cooking soup, put the dishes at the end;

7. Make and eat now, and avoid repeated heating.

Suggestions for special people:

Old people: The food should be soft and digestible, such as soft vegetables (such as tomatoes, pumpkins and green leafy vegetables) and fruits (such as bananas, papaya and kiwi); Vegetables can be chopped and stuffed, and fruits can be cut into small pieces or sliced.

children: try to eat a variety of fruits and vegetables; Parents should pay attention to the matching of taste, color and shape of fruits and vegetables to stimulate children's appetite; Children can also be involved when buying or cooking fruits and vegetables; Parents themselves should also like to eat fruits and vegetables, teach by example, and cultivate their children's good eating habits.

Precautions:

1. Vegetables and fruits cannot completely replace each other

Vegetables and fruits have their own swings in nutritional value. For example, most vegetables (especially dark vegetables) have higher contents of vitamins, minerals, dietary fiber and phytochemicals than fruits, while fruits have more carbohydrates, organic acids and aromatic substances than vegetables, and will not lose nutrition due to cooking. So vegetables and fruits can't completely replace each other.

2. Correctly treat fruits and vegetables out of season

We generally recommend eating fresh fruits and vegetables in season as much as possible, but in some places, carrots, potatoes and cabbages are often the main vegetables in winter. At this time, eating some out-of-season fruits and vegetables is far more important to health than reducing the nutrition of out-of-season fruits and vegetables, which can be compensated by increasing the consumption of fruits and vegetables appropriately.

3. Dietary supplements can't replace fresh fruits and vegetables

Fresh fruits and vegetables contain vitamins, minerals and phytochemicals, which can't be replaced by ordinary dietary supplements.

4. It is not advisable to eat fruit and vegetable products instead of fresh fruits and vegetables for a long time.

Common processed fruits and vegetables include dried fruits and vegetables, fruit juice, canned fruits, preserved fruits, etc. They easily lose some vitamins, dietary fiber, etc. during processing, and may also bring in more sugar, so they cannot be used to replace fresh fruits and vegetables frequently. Of course, when fresh fruits and vegetables are inconvenient to carry and ingest, they can be supplemented with fruit and vegetable products.