What is a serving? A serving is about a handful – this is why we have a hand in our logo to measure serving size. Everyone uses their own hand to measure their servings. This means a serving for an adult is a lot bigger than a serving for a small child.
FRUIT AND VEGETABLE CONSUMPTION : POSSIBILITY TO OBTAIN APPROPRIATE FIBER FOR THAI ADULT P. Edson, U. Chittchang, S. Charoenkiatkul, K. Sranacharoenpong, W. Kriengsinyos Institute of Nutrition, Mahidol University, Thailand To determine the appropriate proportion between fruit and vegetable consumption to obtain recommended fiber and safety sugar OBJECTIVE Characteristic of consumption Dietary fiber Sugar Only vegetables - Only fruits Fruits and vegetables
Dietary Fiber Goal Thai RDI recommend 25 g DF/ day Source : dietary fiber Stable food ( white rice 10 servings ) 4.6 g DF Nut,seed, pulse 0.7 g DF ( average consumption 50 g) * fruit and vegetable Therefore DF of Fruit and vegetable => 25 – g DF or 25 g DF * ข้อมูลการบริโภคอาหารของประเทศไทย, 2549
Categorization of fruits by fiber content Group DF (g/serving) ValueRange L1<1.5 M H VH8>5 DF = Dietary fiber, L = Low fiber group, M = Medium fiber group, H = High fiber group, VH = Very high fiber group,
Categorization of fruits by sugar content Group Sugar (g/serving) ValueRange S14<5 S S312>10 S 1 = Low sugar group, S 2 = Medium sugar group, S 3 = High sugar group
Number servings of fruit in each category should be consumed to meet dietary fiber goal and safety amount of sugar obtained from fruits Category of fruit Number of servings meet DF goal (servings) Possible sugar obtained from fruits (g) Example of fruit L S2S Longan, Banana S3S3 240 Mango(ripe), Rambutan M S1S Durian S2S2 80Pear S3S3 120Orange H S2S2S2S Apple, Guava S3S3S3S360 Star fruit VH S2S2S2S Sapodilla, Strawberry
Consumption of fruit in “H” and “VH” 3-5 servings daily could meet dietary fiber goal, in which sugar obtained from these fruits are g (4.8-12% of 2,000 Kcal). Ten servings daily of “M” are needed to meet DF goal, which may not be practical in the real life, and may receive sugar from fruit up to 120 g (24% of 2,000 Kcal). It is impossible to obtain enough DF if anyone consumes only fruit in “L” group. CONCLUSION
Classification of fruits by dietary fiber and sugar
Categorization of vegetables by fiber content Group DF (g/serving) ValueRange L1<1.5 M H VH4>3.5 DF = Dietary fiber, L = Low fiber group, M = Medium fiber group, H = High fiber group, VH = Very high fiber group,
ตัวอย่าง : การกินผัก 5 ส่วน 5 serving of V1 (1g/serving) gave the min (DF 5 g) 5 serving of V4 (4g/serving) gave the max (DF 20 g) other patterns in between gave DF 6-19 g การเฝ้าระวังพฤติกรรมการกินผัก - ผลไม้สด ครึ่งกิโลกรัมต่อวัน เพียงพอที่จะเตือนภัยหรือไม่ ??? การเฝ้าระวังพฤติกรรมการกินผัก - ผลไม้สด ครึ่งกิโลกรัมต่อวัน เพียงพอที่จะเตือนภัยหรือไม่ ???
5+ A Day® Key Messages Eat five handfuls of colourful fruit and vegetables every dayEat five handfuls of colourful fruit and vegetables every day for better health, taste and variety. three or more servings of vegetables and two of fruitNew Zealand nutrition guidelines recommend that you eat five or more servings of fresh fruit and vegetables every day. Specifically, three or more servings of vegetables and two of fruit. their own handA serving of fruit and vegetables is about a handful and everyone uses their own hand, so a child’s serving is smaller than an adult’s. vitamins, minerals and phytochemicalsColourful fruit and vegetables contain many of the vitamins, minerals and phytochemicals (fight-o-chemicals) that the body needs to maintain good health and energy % message41%eating 5+ A Day31% % 2015Research conducted in 2010 shows 78% of Kiwi’s are familiar with the 5+ A Day message with 41% of the population actually eating 5+ A Day. This is up from 31% in The aim now is to get 50% of New Zealanders eating 5+ A Day fresh fruit and vegetables by 2015 for better health, taste and variety. 28 centsA family of four can purchase a week’s worth of fruit and vegetables for as little as 28 cents a serving **. * Colmar Brunton research conducted for 5+ A Day in May 2010 (unprompted awareness) ** Shopping done at two Auckland supermarkets in August 2010