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Eat rainbow foods

Updated: Dec 7, 2020

Fruit and vegetables taste delicious and there's so much variety to choose from.

Vegetables are well-known for being good for your health. Most vegetables are low in calories but high in vitamins, minerals and fiber. Eat plenty every day.


A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.


Vitamins and minerals in fruit and vegetables

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.



You should eat at least five serves of vegetables and two serves of fruit each day. Choose different colours and varieties. A serve of vegetables is about one cup of raw salad vegetables or 1/2 cup of cooked. A serve of fruit is about one medium piece, 2 small pieces of 1 cup canned (no added sugar).


If you are what you eat , a colourful balance diet equals a colorfoul balance life.


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