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Fruit and vegetables provide essential nutrients such as vitamins and minerals, and contain many other compounds associated with good health.

Everyone should aim to increase the amount of fruit and vegetables in their diet.

Because fruit and vegetables are bulky and contain a lot of water, they can help to control your calorie intake. Aim for at least five portions a day.

A portion weighs about 80g and can include fresh, canned, frozen and dried fruit and vegetables. A portion is equivalent to:

Two large tablespoons of vegetables, such as peas, carrots, swede or broccoli
Whole fruits, such as one apple, one orange, one pear
A handful of grapes
Two tablespoons of strawberries or raspberries
One small glass of fruit juice
A handful of dried fruit

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