Essential foods – part of our daily diet

Fruit and vegetables have significant nutritional value. They contain dietary fibers, vitamins and minerals that help keep us healthy and even prevent the development of various chronic diseases, even some types of cancer. In addition, including fruits and vegetables in the daily diet will makes us feel full, and they can help us maintain a normal weight because they are low in fat and calories.

The benefits of fruit and vegetable

• Dietary fibers – encourage the function of beneficial gut bacteria and contribute to regular functioning of the digestive system.
• Antioxidants – are vital for various systems in the body and for preventing diseases. Health organizations believe that antioxidants fight off cell aging and strengthen our immune system.
• Vitamins – fruit and vegetables contain many vitamins that are essential for maintaining certain processes in our bodies, slowing down the aging process and for supporting growth and the reproductive system. Although our bodies need a relatively small amounts of vitamins, our body cannot produce them on its own – so we must absorb them from dietary sources.
• Minerals – most vegetables contain essential minerals such as potassium which is found in large quantities in vegetables and in almost every cell of the human body. Leafy green vegetables also contain calcium and magnesium, two minerals that are essential for firming up and strengthening bones, teeth and muscles.

How much fruit and vegetables should we eat a day?

Although the list of benefits of fruit and vegetables is long, one should bear in mind that fruits contain more sugar than vegetables. Therefore, the strategy is to consume at least 5 fruits and vegetables of different colors every day, and mostly vegetables.

According to the new government dietary guidelines and the nutrition rainbow, fruit and vegetables of different kinds and colors should be consumed daily. Diabetics, people who are overweight or have high blood triglyceride levels should consult a clinical nutrition specialist to personalize the recommended quantity of fruit per day.

Skewers with different shapes of fruit (we used cookie cutters), a wonderful way to serve fruit to children on festive occasions. Image: Gal Dern.

How can you convince children that fruit and vegetables are tasty?

In order to impact and shape our children's dietary habits, and to get them used to consuming more fruit and vegetables, place the fruit and vegetables in a conspicuous, accessible and reachable place. One of the effective ways to change our children's habits to set an example. It is advisable to have family meals with your children, to “snack” on cut vegetable instead of processed snacks that are harmful to their health.

A healthy diet at school

The Ministries of Health, Education and Agriculture, in cooperation with the Plants Production & Marketing Board, initiated a program to solicit consumption of fresh vegetables and fruit among school students. In a pilot study, schools were sent fresh fruit and vegetables of many kinds, along with a multitude of lesson plans and activities to turn the experience into a healthy and enjoyable one.

Further reading

The new government dietary guidelines, the Ministry of Health (in Hebrew)