1. background studies in recent years suggest that eating an adequate amount of fruits can reduce...
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Background
Studies in recent years suggest that eating an adequate amount of fruits can reduce the risk of heart disease, stroke and certain cancers.
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Age Servings
3 - 6 1
>6 - 12 1 – 2
>12 2
Nutritional Value
Supply a variety of vitamins and minerals such as vitamin A, vitamin C, folic acid and potassium
Rich in fructose (fruit sugar) and dietary fibre
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Health Benefits of Fruitspromote digestion and help remove body
wastesprevent constipation and intestinal diseasesProvide energy to our bodiesProvide vitamins, minerals and other
nutrients to protect us from various chronic diseases such as diabetes, hypertension, cardiovascular diseases and certain cancers
Boost immunity and reduce the chance of getting sick
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What are counted towards the servings of fruits?
Fresh, frozen or
canned fruits
Dried fruits and dates
without added sugar
or salt
Pure fruit juices
without added sugar
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One serving of fruit is similar to the size of a woman’s fist
a medium size orange7
One serving of fruit
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1 medium-size
fruit
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One serving of fruit
1 medium-size
fruit
One serving of fruit
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½ large-size fruit
One serving of fruit
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½ large-size fruit
One serving of fruit
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1 slice of fruit
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2 small-size fruits
One serving of fruit
One serving of fruit
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2 small-size fruits
One serving of fruit
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½ bowl*of fruits
*1 bowl = 250 - 300ml
One serving of fruit
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½ bowl*of fruits
*1 bowl = 250 - 300ml
One serving of fruit
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½ bowl*of fruits
*1 bowl = 250 - 300ml
One serving of fruit
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One serving of dried fruit is similar to the volume of a ping pong ball
Dried fruit without added sugar or salt (e.g. raisins, dried prunes)
One serving of fruit
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3/4 cup (about 180 ml) of pure fruit juice without added sugar (e.g. fresh orange juice with pulp)
Do you know…Fruits of different types and colours contains different nutrients
Choose a VARIETY of fruits in your diet
Fruits are packed with dietary FIBRE! Adequate fruit intake daily will benefit your intestinal
health and prevent constipation
Choose FRESH FRUITS, dried fruits and fresh fruit juices with no added sugar and baked fruit chips
Choose Less: Fruits with added sugar such as canned fruits with syrup (if not served with syrup), sweetened dried fruits and sweetened fruit juices made
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Do you know…Most fruits are naturally LOW IN FAT
but remember to avoid fruits which are
combined with high-fat ingredients. For
examples, fruit tarts, fruited ice cream and
fruited cake with whipped cream
avoid some high-fat fruits such as Coconut and
Durian
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Easy ways to add fruits to your dietAdd fruits to your favourite foods
For example, add fruits to oatmeal, yoghurt, soups and even sandwiches
Eat fruits as a snack between main mealsEat fruits as an after-meal ‘dessert’Develop a good habit of bringing fruits to
school every dayPrepare a fruit salads for all sorts of parties
and celebrations
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