Nutrition Tips:

Having 10 different fruits and vegetables per day provides us with vitamins and fibers, protects our organism and health. It’s simple: having 5 fruits and vegetables per day is a minimum, but 10 is the best!

Avocados and leafy greens are good sources of vitamin E, which helps preventing chronic age-related illnesses, including heart disease and Alzheimer’s. It protects red blood cells and maintains the immune system.

Choose at least one dark green and one orange vegetable each day to help you get enough of the vitamin folate and vitamin A, e.g. broccoli, salad greens, spinach, carrots, sweet potatoes, pumpkin…

Eating vegetables and fruit provides more fiber than juice.

Skip the French fries, and other deep-fried vegetables like tempura, courgette sticks and onion rings.

Have a baked potato, sweet potato, or salad instead.  

Storage and Preparation Tips:

Use vegetables and fruit that are not damaged or wilted and store vegetables and fruit properly to avoid spoilage.

Leafy greens, broccoli and cau

liflower should be kept refrigerated and used within a week.

Wash all produce before preparing or eating them. Under clean, running water, rub fruits briskly with your hands to remove dirt and surface microorganisms. Dry after washing.

Keep fruits separate from raw meat, poultry and seafood while shopping, preparing, or storing.

Keep a bowl of whole fruit on the table, counter, or in the refrigerator.

Refrigerate cut-up fruit to store for later.

Buy fresh fruits in season when they may be less expensive and at their peak flavor.

For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown

Prevent discoloration of green leafy vegetables: Add a pinch of common salt and sugar to the cooking vegetable so as to avoid discoloration of green leafy vegetables.