ARTICLE 1: Are you really getting enough?
You probably know that fruit and vegetables are good for you, but are you really eating enough to stay healthy and reduce the risk of chronic diseases such as heart disease, diabetes and bowel cancer? The recommendation is 2 serves of fruit and 5 serves of vegetables each day. The following gives you an idea of how much you need to put in your trolley each week.
2 Adults: 28 pieces of fruit, 70 serves of vegetables.
Fruit:
o 1 kg mandarins (5 serves)
o 1kg apples (6 serves)
o 5 small bananas (5 serves)
o 1 tin fruit (800g) (6 serves)
o 5 kiwifruit (2.5 serves)
o 1 punnet strawberries (3 serves)
Vegetables:
o 500g green beans (10 serves)
o 1 small broccoli (6 serves)
o 1 kg bag carrots (12 serves)
o 500g bag frozen mixed vegetables (10 serves)
o 250g sweet potato (3 serves)
o 1x400g tin baked beans (5 serves)
o ½ small cauliflower (7 serves)
o ½ lettuce (16 serves)
o 500g tomatoes (5 serves)
2 Adults and 2 Children: 42 pieces of fruit, 105 serves of vegetables
Fruit:
o 1.5 kg mandarins (7 serves)
o 1 kg apples (6 serves)
o 1 kg pears (6 serves)
o 5 small bananas (5 serves)
o 1x800g tin fruit (6 serves)
o 10 kiwifruit (5 serves)
o 1 punnet strawberries (3 serves)
o 200g mixed dried fruit (3 serves)
Vegetables:
o 250g green beans (10 serves)
o 2 small heads broccoli (13 serves)
o 500g sweet potato (5 serves)
o 1kg carrots (12 serves)
o 1kg bag frozen mixed vegetables (20 serves)
o 2x400g tins baked beans (10 serves)
o 1/2 cauliflower (15 serves)
o 2 capsicum (4 serves)
o 2 zucchini (8 serves)
o ½ lettuce (8 serves)
o 1 kg tomatoes (8 serves)
Many people think that fruit and vegetables are expensive – when you consider that the above purchases provide the basis for all meals and snacks, you can see that they are really very cheap.
Always buy fruit and vegetables in season to ensure you get the best quality and price.
Print this out and take with you to the supermarket to make sure you're getting enough!
Email in your ideas for increasing your fruit and vegetable intake to berneice@rhealth.com.au and we will list the best ideas in the next post!
Welcome to the Tucker Box Project Blog Page
To celebrate Fruit and Vegetable Month in September RHealth is launching the Tucker Box Project in partnership with the re-opening of the revitalised Kingaroy Community Garden.
The Tucker Box Project is an RHealth initiative to provide families with an opportunity to grow vegetables at home.
The first 50 families to register have received a Tucker Box Kit including:
Soil, Vegetable Seedlings, Fertiliser and an Information Kit
The aim of the Tucker Box Project is to challenge 50 families to grow the best looking and tasting vegetables in Kingaroy over a 12 week period.
Families will pick up their Tucker Box Kit on Saturday 17 September between 9-12pm at the Pound Street Community Garden in Kingaroy. Over the following 12 weeks families will receive fortnightly newsletter updates (including recipes and tips on growing delicious vegetables), be able to particpate in monthly competitions to win a $50 voucher to Kingaroy Garden Centre and have the opportunity to grow, cook and eat some delicious seasonal vegetables!
Keep coming back to this site to see delicious fruit and vegetable recipes, photos of everyone's Tucker Box's and keep up to date with how the Project is going.
For more information on the Project, contact Berneice at RHealth on 07 4162 5230 or email berneice@rhealth.com.au
Happy Vegetable Growing!!
The Tucker Box Project is an RHealth initiative to provide families with an opportunity to grow vegetables at home.
The first 50 families to register have received a Tucker Box Kit including:
Soil, Vegetable Seedlings, Fertiliser and an Information Kit
The aim of the Tucker Box Project is to challenge 50 families to grow the best looking and tasting vegetables in Kingaroy over a 12 week period.
Families will pick up their Tucker Box Kit on Saturday 17 September between 9-12pm at the Pound Street Community Garden in Kingaroy. Over the following 12 weeks families will receive fortnightly newsletter updates (including recipes and tips on growing delicious vegetables), be able to particpate in monthly competitions to win a $50 voucher to Kingaroy Garden Centre and have the opportunity to grow, cook and eat some delicious seasonal vegetables!
Keep coming back to this site to see delicious fruit and vegetable recipes, photos of everyone's Tucker Box's and keep up to date with how the Project is going.
For more information on the Project, contact Berneice at RHealth on 07 4162 5230 or email berneice@rhealth.com.au
Happy Vegetable Growing!!