THE MOST UNCOMMON BENEFITS OF FRUITS AND VEGETABLE AND FISH THAT THE BODY NEEDS

Most people know we should be eating more fruit and veg. But most of us still aren’t eating enough of food
Eat lots of fruit and veg 7 What is a portion?
One portion of fruit and veg = 80g, or any of these:
• 1 apple, banana, pear, orange or other similar size fruit
• 2 plums or similar size fruit • ½ a grapefruit or avocado
• 1 slice of large fruit, such as melon or pineapple
• 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
• 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit
• 1 heaped tablespoon of dried fruit (such as raisins and apricots)
• a dessert bowl of salad
• a glass (150ml) of fruit juice (counts as a maximum of one portion a day)
• 1 cupful of grapes, cherries or berries Try to eat at least five portions of a variety of fruit and veg every day. It might be easier than you think.
You could try adding up your portions during the day.
For example, you could have: • a glass of juice and a sliced banana with your cereal at breakfast
• a side salad at lunch
• a pear as an afternoon snack
• a portion of peas or other
vegetables with your evening meal Choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg.
EATING MORE FISH
Most of us should be eating more fish. It’s an excellent source of protein and contains many vitamins and minerals.
Eat more fish 9 Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned – but remember that canned and smoked fish can be high in salt. Also, try to eat a wide variety of fish and fish from sustainable sources. This means they’re produced in a way that will help protect the number of fish available to eat in the future.
What are oily fish?
Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which might help prevent heart disease.
How much oily fish?
Although most of us should be eating more oily fish, women who might have a baby one day should eat no more than two portions of oily fish a week (a portion is about 140g).
Other adults should eat no more than four portions. Examples of oily fish Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards.
Examples of non-oily fish Haddock, plaice, pollock, coley, tinned tuna, halibut, skate, sea bass, hake or cod. Shark, swordfish and marlin Don’t have more than one portion a week of these types of fish.
This is because of the high levels of mercury in these fish. For more information on fish and for advice – including recommended limits – for children, women who are pregnant, breastfeeding or trying for a baby