Vitamins, minerals, dietary fiber, and various phytochemicals are all benefits of eating fruits and vegetables.
Cucumbers are vegetables; pumpkins, Chinese yams and corn are starchy vegetables.
“OK” gesture in the image of “Eat 5 Different Vegetables and Fruits Every Day” means 3 portions of vegetables and 2 portions of fruit every day.
Whole grains: 1.5 to 4 bowls of food recommended daily
Vegetables: 5/10 to 8/10 bowl of cooked vegetables
Legumes, fish, eggs and meats: 3-8 portions recommended daily. 1 portion of meat is 37.5g, or 2-3 fingers wide; an egg or half carton of tofu.
Dairy products: 1.5 to 2 cups recommended daily. 1 cup equals 240 ml. Lowfat milk is the better choice.
Oil and fat & Nuts and seeds: 3-7 teaspoons fat, 1 portion of nuts and seeds recommended daily.
Fruits: 2-4 portions recommended daily. 1 portion as big as one fist, or 5/10 to 8/10 bowl for sliced fruits.