Dear colleagues and students,Vegetables provide a wide variety of vitamins, minerals, antioxidants and dietary fibre. Vitamins and minerals can strengthen our immune system, while dietary fibre can improve our intestinal function.
Food sources include fresh, canned and frozen vegetables, root and gourd vegetables, beans, mushrooms, seaweeds and sprouts, as well as pure vegetable juice without added sugar.
“2+3 Every Day” means we have to consume two servings of fruits and 3 servings of vegetables every day. 1 serving of vegetables is approximately equivalent to:
| 1 bowl of raw leady vegetables (e.g. lettuce) | |
| Half bowl of cooked vegetables, sprouts, gourds, beans or mushrooms (e.g. Chinese cabbage, bean sprouts, eggplant, carrot, Enokitake mushroom) | |
| ¾ glass of fresh vegetable juice without added sugar (e.g. fresh tomato juice) | |
Remark: 1 bowl is about 250-300 ml; 1 glass is about 240 ml
Notes when consuming vegetables:
- Eat a variety of vegetables with different colors to get different nutrients;
- Choose fresh vegetables whenever possible;
- Eat plenty of green leafy vegetables and orange or yellowish vegetables which are rich in vitamin A and C.
- Do not overcook vegetables or the nutrients may be damaged or lost;
- Reduce intake of preserved vegetables, such as salted and pickled vegetables.
Source:
Centre for Health Protection, Department of Health, the Government of the Hong Kong S.A.R.
https://www.chp.gov.hk/en/static/100012.html
If you would like to read more health tips, please visit the website of Office of Health, Safety and Environmental Affairs https://hseo.um.edu.mo/health-tips/
Office of Health, Safety and Environmental Affairs |