A diet rich in fruit and veg is essential

Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases

The latest figures on childhood obesity show that one in four primary school children are overweight or obese. The prevalence of excess weight is also beginning earlier in childhood, with 6% of three-year-olds being obese.

Meanwhile, national surveys have found that children and teenagers are only consuming half of the recommended amount of fruit and vegetables per day.
The Irish Health Behaviour in School-aged Children survey (HBSC) reported that only 19% of children aged 10–17 years eat fruit more than once a day, while only 18% of children eat vegetables more than once a day.

These are shocking statistics that call for drastic action.

Furthermore a study revealed last month that Ireland is in the bottom third of 187 countries for consumption of healthy foods, such as fruit and vegetables.
Something needs to be done, but before we encourage our children to eat healthily, we need to get on board ourselves.

You might find that you reap the benefits of an improved diet by setting a good example for your children. For instance, healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
Fruits and vegetables also provide essential vitamins and minerals, fibre and other substances that are important for good health.

Additionally, most fruits and vegetables are naturally low in fat and calories and are filling.

Remember too that dietary fibre from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fibre is also important for proper bowel function.

Here are some tips on how to eat more vegetables and fruits each day:
1. Keep fruit where you can see it. That way you’ll be more likely to eat it.
2. Explore the produce aisle and choose something new. Variety is the key to a healthy diet.
3. Skip the processed carbohydrates, like pasta. Choose other vegetables that are packed with more nutrients and more slowly digested carbohydrates.
4. Make it a meal. Try cooking new recipes that include more vegetables. Salads and stir fries are two ideas for getting tasty vegetables on your plate.

Types of fruit:
* Apples and pears.
* Citrus – oranges, grapefruits, mandarins and limes.
* Stone fruit – nectarines, apricots, peaches and plums.
* Tropical and exotic – bananas and mangoes.
* Berries – strawberries, raspberries, blueberries.
* Melons – watermelons, cantaloupe.
* Tomatoes and avocados.

Types of vegetables:
* Leafy green – lettuce, spinach.
* Cruciferous – cabbage, cauliflower, Brussels sprouts and broccoli.
* Marrow – pumpkin, cucumber and courgette.
* Root – potato, sweet potato.
*  Edible plant stem – celery and asparagus.
* Allium – onion, garlic and shallot.