Enjoy at least 3 servings of vegetables and 2 servings of fruit a day.
The colourful selection also includes legumes such as lentils, chickpeas and beans as well as (unsalted) nuts
Vegetables and fruits provide you with plenty of nutrients, fiber and secondary plant substances and contribute to satiety. Eating vegetables and fruits lowers your risk of cardiovascular and other diseases.
In terms of quantity, vegetables and fruit are the largest group of foods in a wholesome diet and add a lot of color and variety to the menu. The variety and interaction of the various ingredients make up the positive health effects of vegetables and fruits.
We recommend at least 400 g vegetables (approx. 3 servings) and 250 g fruit (approx. 2 servings) daily.
For dried legumes such as beans, lentils or chickpeas, one portion corresponds to approx. 70 g raw or 125 g cooked.
Nuts, oil seeds or dried fruits can replace one serving of fruit a day. However, the serving size is smaller because the calorie content is higher: One serving of nuts, oil seeds or dried fruits is equivalent to 25 g.
Tip
Include vegetables and fruits in every meal, either raw or gently cooked, so that many nutrients are retained. The more colorful, the better.
Every now and then a smoothie or a glass of juice can replace a serving of vegetables or fruit.
Sustainability
Choose and enjoy vegetables and fruits from the region that is currently harvesting season. Regional seasonal products are often cheaper and have a better environmental balance because resources for storage and long transport routes can be saved.
Vegetables and fruit with quirks and stains also provide you with good vitamins, minerals and secondary plant substances. Processed into soups or smoothies, only the “inner values” count anyway.