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Video: Fruit-vegetable Food Pyramid
Food pyramid: vegetables, legumes and fruits
Vegetables, legumes and fruits contain many important substances such as carbohydrates, fiber, vitamins, minerals and trace elements as well as secondary plant substances. In addition, vegetables and fruits - with a few exceptions such as avocados and olives - are mostly low in calories and fat. Depending on the variety, they have a high proportion of liquid. Therefore, it makes sense to include apples, pears, peppers & Co. in abundance in the menu.
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How much?
Eat five servings of vegetables, legumes and fruit a day - ideally three servings of vegetables and / or legumes and two servings of fruit. Colorful variety is desired, both raw and cooked. Avoid, for example, fatty dressings on the salad or extra sugar on the fruit (salad). Look out for seasonal and regional fruits and vegetables.
Further information can be found in the seasonal calendar for fruit and vegetables and in the recipe database.
How big is a portion?
A clenched fist corresponds to a serving of fruit, vegetables or legumes; for children, the serving is correspondingly smaller.
| Food | quantity |
|---|---|
| 1 serving of salad | 75-100 g |
| 1 serving of legumes | about 70-100 g raw or about 150-200 g cooked |
| 1 serving of fruit | 125 - 150 g |
| 1 serving of vegetable or fruit juice | 200 ml |
| 1 serving of raw vegetables | 100-200 g |
| 1 portion of vegetables, cooked | 200-300 g |
Incorporate vegetables, pulses and fruits into everyday life:
- Muesli (without additives such as sugar or chocolate) with fresh fruits in the morning,
- a portion of fresh fruit or fruit salad for in between,
- a glass of vegetable or fruit juice for in between meals or for lunch,
- Vegetable side dish, legumes and / or salad for lunch and / or dinner.
Further information is available from:
- Carbohydrates and fiber
- Vitamins and minerals
- Secondary plant substances
