水果蔬菜不可少日日記得二加三Enjoy Fruit and Vegetables Every Day

Two plus Three is the Way

水果蔬菜不可少日日記得二加三Enjoy Fruit and Vegetables Every Day

Two plus Three is the Way

「每日二加三」“2 plus 3 A Day”

即指我們應在均衡飲食中，每天進食最少兩份水果及三份蔬菜，

以促進健康。

A recommendation of taking at least 2 servings of fruit and 3 servings of vegetables every day as part of a balanced diet in order to promote optimal health.

為什麼進食蔬果的分量要足夠？蔬果能為人體提供各種營養素及預防疾病的物質。研究顯示，在均衡飲

食中進食足夠蔬果，能有助預防多種主要疾病及健康問題，如高血壓、

糖尿病、中風、心臟病、一些癌症及肥胖等。

Why is it important to consume adequate amount of fruit and vegetables?Fruit and vegetables offer a wide range of nutrients and disease-preventive substances. Researches revealed that adequate intake of fruit and vegetables can help prevent many major diseases and health problems such as hypertension, diabetes, stroke, heart diseases, certain cancers and obesity.

衞生署中央健康教育組網頁: Website of the Central Health Education Unit of the Department of Health :

www.cheu.gov.hk

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health : 2833 0111

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份水果Servings of Fruit份水果Servings of Fruit22

At least 2 servings of fruit every day每天應進食最少兩份水果每天應進食最少兩份水果At least 2 servings of fruit every day

與原個水果比較，純果汁的糖分含量較高，但膳食纖維較低，所以鼓勵進食原個水果以達致建

議的每天水果攝取量。此外，飲用多於180毫升的純果汁也只會當作一份水果計算。

Compared with a whole fruit, pure fruit juice contains less dietary fibre but a much higher sugar content. We are encouraged to consume whole fruit to meet our recommended daily serving. Besides, it is worth noting that consuming pure fruit juice in excess to 180ml would still be counted as taking one serving of fruit only.

「一份水果」約等於：兩個小型水果，如：布冧、奇異果

一個中型水果，如：橙、蘋果

半個大型水果，如：香蕉、西柚、楊桃

半碗水果塊或粒狀的水果，如：西瓜、士多啤梨、提子、荔枝

一湯匙無添加糖或鹽的果乾，如：提子乾、西梅乾

四分三杯(180毫升)無添加糖的純果汁，如：純橙汁連果肉

註：一杯 = 240毫升，一碗 = 250-300毫升

每人每天應進食最少兩份水果，並盡量選擇不同種類的新鮮水果。但添加大量糖分的水果及椰子、榴槤、牛油果等含較高脂肪的水果，則不能計算在每日的水果分量中。

One serving of fruit is roughly equivalent to :2 pieces of small-sized fruit e.g. plum, kiwifruit1 piece of medium-sized fruit e.g. orange, apple1/2 piece of large-sized fruit e.g. banana, grapefruit, star fruit1/2 bowl of fruit cuts or mini-sized fruit e.g. water melon, strawberries, grapes, lychees1 tablespoon of dried fruit without added sugar or salt e.g. raisins, prunes3/4 cup (180ml) of pure fruit juice without added sugar e.g. pure orange juice with pulpsRemarks : 1 cup = 240 ml, 1 bowl = 250-300 ml

You are advised to take at least 2 servings of fruit every day, and eat a variety of fruits wherever possible. However, fruits with a lot of added sugar and those with a natural fat content, such as coconuts, durians or avocados, do not count.

衞生署中央健康教育組網頁:Website of the Central Health Education Unit of the Department of Health :

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health :

www.cheu.gov.hk

2833 0111

份蔬菜Servings of Vegetables份蔬菜3

每天應進食最少三份蔬菜3Servings of Vegetables

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每天應進食最少三份蔬菜At leastAt least 3 servings of vegetables3 servings of vegetables every dayevery day

與原棵蔬菜比較，純蔬菜汁的膳食纖維較低，所以鼓勵進食原棵蔬菜以達致建議的每天蔬菜

攝取量。此外，飲用多於180毫升的純蔬菜汁也只會當作一份蔬菜計算。

Compared with vegetables, pure vegetable juice contains less dietary fibre. We are encouraged to consume vegetables to meet our recommended daily serving. Besides, it is worth noting that consuming pure vegetable juice in excess to 180ml would still be counted as taking one serving of vegetables only.

「一份蔬菜」約等於：一碗未經煮熟的蔬菜，如：生菜、車厘茄、青瓜

半碗煮熟的蔬菜、芽菜、瓜類、菇類或豆類，如：菜心、豆芽、茄子、荷蘭豆

四分三杯(180毫升)無添加糖的純蔬菜汁，如：純番茄汁

註：一杯 = 240毫升，一碗 = 250-300毫升

每人每天應進食最少三份蔬菜，並盡量選擇不同種類的新鮮蔬菜。減少進食醃製蔬菜。

One serving of vegetables is roughly equivalent to :1 bowl of raw vegetables e.g. lettuce, cherry tomatoes, cucumber1/2 bowl of cooked vegetables, sprouts, gourds, mushrooms, peas or beans e.g. Chinese flowering cabbage, bean sprouts, eggplant, snow peas3/4 cup (180ml) of pure vegetable juice without added sugar e.g. pure tomato juiceRemarks : 1 cup = 240 ml, 1 bowl = 250–300 ml

You are advised to eat at least 3 servings of vegetables every day, and eat a variety of fresh vegetables wherever possible. Eat preserved vegetables only sparingly.

衞生署中央健康教育組網頁:Website of the Central Health Education Unit of the Department of Health : www.cheu.gov.hk

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health : 2833 0111

Smart Tips - Breakfast and Snacks

精明錦囊 - 早餐及小食精明錦囊 - 早餐及小食Smart Tips - Breakfast and Snacks

早餐Breakfast

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可選擇有蔬菜作餡的三文治做早餐，來代替高糖或高脂肪的麵包。Regarding breakfast food, sandwiches with vegetables as ingredients can replace bread that is high in sugar or fat.

更健康的選擇:Good choices

番茄烤雞三文治吞拿魚生菜三文治蛋沙律粟米三文治grilled chicken sandwiches with tomato tuna sandwiches with lettuceegg mayo sandwiches with sweet corn

避免選擇:Items to avoid

甜包，如:菠蘿包、荳沙包牛油多士 加糖果醬多士 sweetened bun e.g. pineapple bun, adzuki bean paste buntoast with buttertoast with sweetened jam

小食Snacks

可選擇水果和蔬菜作小食，來代替高油、鹽或糖的小食。Replace high fat, salt or sugar snacks with fruit and vegetables.

更健康的選擇:Good choices

新鮮蔬菜，如車厘茄、甘筍條、青瓜條，可配以少量低脂原味乳酪或沙律醬無添加糖或鹽的果乾新鮮水果raw vegetables such as cherry tomatoes, carrot sticks and cucumber sticks with small amount of plain low-fat yogurt or salad dressing dried fruit without added sugar or saltfresh fruit

避免選擇:Items to avoid

薯片 chips炸薯條 French fries糖果 candies朱古力 chocolate蛋糕 cakes曲奇 cookies

衞生署中央健康教育組網頁:Website of the Central Health Education Unit of the Department of Health : www.cheu.gov.hk

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health : 2833 0111

精明錦囊 - 正餐精明錦囊 - 正餐

Smart Tips - Main MealSmart Tips - Main Meal

當你出外用膳時... ‧點選菜式前，先仔細看看餐牌有沒有用蔬菜製成的健康菜式，選擇最少兩道作主菜。

‧吃自助餐時，可先吃沙律。

‧避免經常進食配搭大量肉類的炒飯，改吃蒸飯並配以少肉多菜，或者一碗麵配一小碟蔬菜。

‧西式套餐的餐湯宜選菜湯而非忌廉湯。

‧選擇附送水果或蔬菜沙律的套餐。

When you eat out...• Look through the menu carefully for healthy choices that are made

with vegetables and place an order with at least two such dishes asthe main dishes.

• When you visit a buffet restaurant, start with the salad bar first.• Avoid frequent consumption of fried rice with over-portioned meat. Choose

steamed rice with less meat and more vegetables or a bowl of noodles witha small plate of vegetables.

• Choose vegetable soups instead of creamy soups from Western set menus.• Select the set meal that comes with fruit or vegetable salads.

衞生署中央健康教育組網頁: Website of the Central Health Education Unit of the Department of Health :

www.cheu.gov.hk

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health : 2833 0111

精明錦囊 - 正餐精明錦囊 - 正餐Smart Tips - Main MealSmart Tips - Main Meal

當你做菜時...‧上菜市場時先選購蔬果類食物。

‧無論是午餐或晚餐，都應為每人每餐準備最少三至四兩（一兩約等於40克）蔬菜。

‧花點心思，多採用不同種類的蔬菜來配搭不同的菜式，如番茄、洋蔥、青椒、紅椒和菇類等。

‧煲湯時少放肉，多放豆。

When you prepare your food...• Start with fruit and vegetables when you do your grocery shopping.• Buy at least 3 to 4 taels (1 tael is equivalent to about 40 grams) of

vegetables for each person for lunch or dinner. • Be creative and try to vary the kinds of vegetables, e.g. tomatoes,

onions, green and red bell peppers and mushrooms. • Use less meat and more beans when cooking soups.

衞生署中央健康教育組網頁: Website of the Central Health Education Unit of the Department of Health :

www.cheu.gov.hk

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health : 2833 0111

精明錦囊 - 正餐精明錦囊 - 正餐Smart Tips - Main MealSmart Tips - Main Meal

穀物類Grains 3

蔬菜類Vegetables

2肉、魚、蛋及代替品

Meat, fish, egg & alternatives

1 當你上學或上班時...‧嘗試自備飯盒，減少外出進餐，並確保飯盒裏有最少三分之一是蔬菜。

‧點選學校提供的午餐時，選擇比較多蔬菜的款式。

‧帶備一些容易進食的水果，例如香蕉、布冧、提子等作小食。

When you go to school or go to work...• Try to bring your own lunch box instead of eating out. Make sure

at least one-third of your lunch box is fi l led with vegetables. • When choosing from the school lunch menu,

pick the option that contains more vegetables. • Bring along some frui t that can be eaten

conven ien t l y as snacks , e .g . bananas , plums, grapes etc.

衞生署中央健康教育組網頁: Website of the Central Health Education Unit of the Department of Health :

www.cheu.gov.hk

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health : 2833 0111

精明錦囊 - 餐單示範精明錦囊 - 餐單示範

Smart Tips - Sample menusSmart Tips - Sample Menus

餐單範例Sample Menus 1 2 3早餐Breakfast

低脂或脫脂鮮奶麥皮配提子乾

Oat porridge with low-fat orskimmed milk and raisins

番茄粟米碎蛋三文治

低脂或脫脂鮮奶

Egg salad sandwiches with tomato and sweet corn

Low-fat or skimmed milk

生菜絲魚片粥

蒸蝦米腸粉

Congee with fish and shredded lettuce

Steamed rice roll with dried shrimp

小食Snack

奇異果

Kiwifruit

木瓜

Papaya

鮮什果豆腐花

Beancurd dessert with mixed fresh fruit cuts

午餐Lunch

羅宋湯

鮮茄雜豆肉片意粉

Borsch

Spaghetti with fresh tomatoes,mixed beans and pork

涼瓜牛肉飯

灼菜心

Rice with bitter melon and beef

Blanched Chinese flowering cabbages

三絲湯米（椰菜、冬菇及瘦肉絲）

橙

Rice vermicelli with cabbage,mushroom and lean pork shreds

Orange

小食Snack

高鈣低糖豆漿

香蕉

Hi-calcium low-sugar soy milk

Banana

原味低脂乳酪

士多啤梨

Plain low-fat yogurt

Strawberries

低脂或脫脂鮮奶

全麥提子麵包

Low-fat or skimmed milk

Wholemeal raisin bread

晚餐Dinner

金針雲耳冬菇蒸雞

洋蔥蝦仁炒蛋

清炒西蘭花

白飯或紅米飯

Steamed chicken with dried daylily flowers, black fungusand shiitake mushroomsFried eggs with onions and prawnsStir-fried broccoliWhite rice or red rice

西芹燴雞柳

蒜蓉椒絲炒通菜

木瓜花生眉豆湯

白飯或紅米飯

Stir-fried celery with chickenfillets

Stir-fried water spinach with minced garlic and chilli pepper

Papaya soup with peanuts and black-eyed peas

馬蹄肉碎釀節瓜

番茄燴紅衫魚

西洋菜蜜棗豬月展湯

白飯或紅米飯

Stuffed hairy gourds with diced water chestnuts and minced pork

Stir-fried gold thread fish withtomatoes

Watercress soup with dried dates and pork shank

White rice or red rice White rice or red rice

附註：以上餐單旨在增加均衡飲食中蔬果的攝取量，請向營養師查詢切合你個人營養與熱量需要的飲食建議。

Remarks: The sample menus above are designed to facilitate fruit and vegetables consumption as part of a balanced diet. Please consult the dietitian for individualised dietary advice that meets your nutritional and energy needs.

衞生署中央健康教育組網頁: Website of the Central Health Education Unit of the Department of Health :

www.cheu.gov.hk

衞生署二十四小時健康教育熱線:24-hour Health Education Hotline of the Department of Health : 2833 0111