Fruit and vegetables every day

The World Health Organization recommends eating at least 400 grams of fruit and vegetables a day, about five portions of 80 grams. Potatoes and other starchy roots are not counted. Bangladesh has a wide range of seasonal vegetables and fruit through the year, which makes this easier.

Roughly what one portion is

• One medium banana, guava or orange.
• About three heaped tablespoons of cooked vegetables or shak.
• A bowl of salad, such as cucumber, tomato and carrot.

Easy ways to eat more

• Include one vegetable or shak at lunch and at dinner.
• Add vegetables to dal or khichuri.
• Eat seasonal fruit as a snack instead of biscuits.
• Choose different colours of fruit and vegetables through the week.
• Wash produce well in safe water, especially anything eaten raw.
• Cook vegetables in a little water, only until tender, to keep more of their vitamins.

People with kidney disease may need to limit some fruit and vegetables that are high in potassium. If that applies to you, follow your doctor’s or dietitian’s advice.

This article is general information, not personal advice. If you have a medical condition, are pregnant, or take regular medicine, ask your doctor or a dietitian before making major changes to your diet.

Sources

• World Health Organization. Healthy diet. Fact sheet, 2020.
• NHS (UK). 5 A Day portion sizes.