Dear colleagues and students,“2+3 Every Day” means we have to consume two servings of fruits and 3 servings of vegetables every day. What are counted towards the 2 servings of fruit?
- Fresh, canned and frozen fruit except fruits with added sugar (such as dessert, glacé fruit and canned fruit with added sugar) and fruits which are naturally high in fat (such as coconut, durian and avocado)
- Dried fruits without added sugar or salt (such as raisin, apricot, pitted prune)
- Fresh fruit juice without added sugar
One serving of fruit is approximately equivalent to:
| 2 small-sized fruit (such as plum, kiwifruit) | |
| 1 medium-sized fruit (such as orange, apple) | |
| ½ large-sized fruit (such as banana, grapefruit, star fruit) | |
| ½ bowl of fruit cuts (such as watermelon, cantaloupe, honeydew melon) | |
| ½ bowl of mini-sized fruit (such as grape, lychee, cherry, blueberry) | |
| 1 tablespoon of dried fruit without added sugar or salt (such as raisin, pitted prune) | |
| ¾ cup of pure fruit juice without added sugar (such as fresh orange juice with pulp) | |
Remarks:
(1) 1 cup is about 240 ml; 1 bowl is about 250-300 ml
(2) Compared to whole fruit, pure fruit juice contains less dietary fibre but a much higher sugar content. It is worth noting that consuming ¾ cup (180 ml) of pure fruit juice would still be counted as taking one serving of fruit only.
Source:
Centre for Health Protection, Department of Health, the Government of the Hong Kong S.A.R.
https://www.chp.gov.hk/en/static/90023.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 |