Fruits and vegetables provide abundant amounts of nutrients to our body. They also help prevent many chronic illnesses when consumed adequately in a balanced diet, as indicated by increasing evidence. We will introduce you the concept of "2 plus 3" which is a really simple but effective way to improve your health. You will also learn some practical tips and general guidelines on healthy eating so as to facilitate fruit and vegetable consumption and maintain balanced nutrition in your daily life.

Eat a variety of fruits to obtain different nutrients.  One serving is approximately defined as one of the following examples:

2 pieces of small-sized fruit (eg. Plum)

1piece of medium-sized fruit (eg. Orange, apple, kiwi).

1/2 piece of large-sized fruit (eg. Banana, grapefruit, star fruit)

1/2 cups of cut-up fruits or berries (eg. Watermelon, cherries)

Fresh fruit juices without added sugar (eg. Fresh orange juice with pulp)

Remarks: 1 cup = 240ml

A bowl of raw leafy vegetables (eg. Lettuce, purple cabbage)

1/2 bowl of cooked vegetables, aprouts, gourds or mushroom.

1/2 bow of cooked beans (eg. Peas)

Remaks: 1 bowl = 240ml

Details by Department of Health