Have lots of fruits and vegetables

Fruits and vegetables are full of fibres plus a whole range of vitamins and minerals. As they are low in calories, fruits and vegetables play an important role in diet.
Studies have shown that people who have lots of fruits and vegetables everyday may have lower risk of illness. For this reason, health autorities recommend that you should eat atleast five portions of fruits and vegetables everyday and it does not matter whether it is fresh, tinned, cooked, juiced or dried. But, you may ask me that what is a portion? Here it is:
1. One piece of medium-sized fruit - eg, an apple, peach, banana or orange

2. One slice of large fruit, such as melon, mango or pineapple

3. One handful of grapes or two handfuls of cherries or berry fruits

4. One tablespoon of dried fruit

5. A glass (roughly 100ml) of fruit or vegetable juice

6. A small tin (roughly 200g) of fruit

7. A side salad

8. A serving (roughly 100g) of vegetables - eg, frozen or mushy peas, boiled carrots or stir-fried broccoli

9. The vegetables served in a portion of vegetable curry, lasagne, stir-fry or casserole .