Fruits and vegetables

This group of food products, enriched with carbohydrates, vitamins, mineral substances, is characterized by good taste and aroma. They contain chemical active compounds that help to digest and absorb nutrients better. Chlorophyll gives green and bluish-green color, carotenoids – yellow and orange; flavonoids – red and violet. Therefore, fruits and vegetables are very important for dietary nutrition. This group of food products stands out for its nutritional value, which is much lower than that of other food products. However, fruits and vegetables help protect against cancer, heart and vascular diseases, diverticulitis, cataracts. (see “Components of Biologically Active Food Products”).

Vegetables. According to the growth habit, vegetables are divided into: tubers (potatoes, Jerusalem artichokes, root vegetables (carrots, beets, radishes, turnips, parsley, horseradish, celery), leafy and spinach vegetables (lettuce, spinach, sorrel, chard), tomato (tomatoes, peppers, eggplants), leguminous and cereal vegetables (beans, peas, peas, lentils, sweet corn), spicy vegetables (cucumbers, basil, horseradish).
According to the health effect, vegetables are divided into:
– cabbage (white, red, savoy, Brussels sprouts, cauliflower, broccoli, kale);
– legumes (beans, peas, peas, lentils, soybeans);
– dark green leafy (spinach, arugula, chicory salads, broccoli, Brussels sprouts);
– dark orange (carrots, tomatoes, peppers);
– lily (leeks, garlic, onions).
It is recommended to consume at least 3-5 servings per day; fresh vegetables should make up 2/3 of the vegetables consumed per day. Recommended serving sizes: 100 g of fresh vegetables, 100 g of cooked vegetables, a glass (180 g) of vegetable juice (it is not recommended to consume the same type of juice every day).

Fruits. Fruits are rich in dietary fibers, vitamins C, P, B group, provitamin A – carotene, mineral salts (especially potassium), various trace elements. Citrus fruits are particularly important.
It is recommended to eat 2-3 servings of fruits per day. Serving size: 1/2 cup (125 g) of chopped, cooked or canned fruits, 1 cup (100 g) of berries, a glass (180 g) of fruit juice, 1 medium-sized (100 g) fruit.

Source | Dietary Treatment in General Practice | Dietitian Doctor Jūratė Dobrovolskienė