Why eat fruit & vegetables

The Bottom line

It's hard to argue with the health benefits of a diet rich in vegetables and fruits:

  • Lower blood pressure;
  • Reduced risk of heart disease, stroke, and probably some cancers;
  • Lower risk of eye and digestive problems;
  • A mellowing effect on blood sugar that can help keep appetite in check.

photo of a selection of fresh vegetables

The 5 daily portions of fruit and vegetables should be seen as a guide only, and a minimum requirement. Harvard School of Nutritional Health recommends we should be aiming for more like 9 portions (potatoes donít count!). Variety of kind and colour of produce is important in order to give your body the mix of nutrients it needs.

Best bets? Dark leafy greens, cooked tomatoes, and anything that's a rich yellow, orange, or red colour.

Source: Harvard School of Nutritional Health

5 quick tips

1. Keep fruit out where you can see it

That way you'll be more likely to eat it. Keep it out on the kitchen top or in the front of the fridge.

2. Get some every meal, every day

Try filling half your plate with vegetables at each meal. Serving up salads, stir fry, or other vegetable-rich fare makes it easier to reach this goal. Bonus points if you can get some fruits and vegetables at snack time, too. Snacking with fruit during the day is a good plan.

3. Try something new

Variety is the key to a healthy diet. Get out of a rut and try some new fruits and vegetables.

4. There's more to life than the potato!

Choose other vegetables that are packed with more nutrients and more slowly digested carbs.

5. Make it a meal

Try some new recipes where vegetables take centre stage. We will always aim to include a recipe in with your Local Farm Box order - hopefully to give inspiration.