Vegetables and fruit - advice

Find your way – how to make it work

Gorgeous greens

Make space for vegetables, and use them as a foundation for your meals! Create beautiful salads with colourful vegetables, root vegetables and beans. Sprinkle a few nuts or seeds over the top. Think green even when you're eating out or buying ready meals.

Ice is nice

Always keep frozen vegetables at home. They're just as nutritious as fresh ones, and they won't go all wrinkly in the fridge. Freeze summer berries to enjoy them with porridge or yoghurt in winter!

Variety is the spice of life

Boil, stirfry, grate, oven-roast, grill, coat with breadcrumbs, purée. All kinds of preparation methods and options are available to you!

Mixed to the max

Smoothies made from vegetables, fruit or berries are one way of making sure you enjoy all the benefits of fresh produce without losing the fibre.

Discover legumes

Make hummus, falafel, bean burgers, chilli con carne, soups or stews from beans, chickpeas or lentils. Use garlic, lime, chilli, curry or herbs to add flavour.

Enjoy seasonal product

Some vegetables, fruit and berries can't be stored for any length of time. So take the opportunity to enjoy them when they're in season. This is when they're cheapest, tastiest and most eco-friendly.

For your health

Vegetables, fruit and berries contain lots of vitamins, minerals and otherthings that are good for you. Protective substances produce the various colours. That's why eating colourful food doesn't just look great, it's good for your health as well.

Lots of vegetables and fruit are rich in fibre, which has all kinds of positive effects on the body. Fibre makes you feel full up and keeps your bowels moving.

Eating lots of vegetables and fruit reduces the risk of problems such as obesity, cardiovascular disease and some types of cancer. It's a good idea to eat at least 500 grams of vegetables and fruit every day. This is equivalent to two generous handfuls of vegetables, root vegetables and legumes and two pieces of fruit, for example. But increasing your vegetable and fruit intake even slightly is good for your health. Potatoes aren't included in those 500 grams, but they're a good food anyway.

For the environment

High fibre vegetables are an eco-friendly choice. They have less of an impact on the environment than salad greens and can be stored for longer.

Ecolabelling makes it easier to find fruit and vegetables that have been grown in eco-friendly ways. Only a very small number of chemical pesticides can be used in organic farming, and climate certification is helping to reduce climate impact.

Eco-smart food choices/Fruit, berries and vegetables

Adults