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3VEGETABLES AND FRUITSEat lots of fruit, vegetables and berries!Ideally, choose high fibre vegs such as rootvegetables, cabbage, cauliflower, broccoli,beans and onions.FIND YOUR WAY– how to make it workGORGEOUS GREENSMake space for vegetables, and use them as a foundationfor your meals! Create beautiful salads with colourfulvegetables, root vegetables and beans. Sprinkle a few nutsor seeds over the top. Think green even when you're eatingout or buying ready meals.ICE IS NICEAlways keep frozen vegetables at home. They're just asnutritious as fresh ones, and they won't go all wrinkly in thefridge. Freeze summer berries to enjoy them with porridge oryoghurt in winter!VARIETY IS THE SPICE OF LIFEBoil, stirfry, grate, oven-roast, grill, coat withbreadcrumbs, purée. All kinds of preparation methodsand options are available to you!MIXED TO THE MAXSmoothies made from vegetables, fruit or berries are oneway of making sure you enjoy all the benefits of freshproduce without losing the fibre.DISCOVER LEGUMESMake hummus, falafel, bean burgers, chilli con carne, soupsor stews from beans, chickpeas or lentils. Use garlic, lime,chilli, curry or herbs to add flavour.ENJOY SEASONAL PRODUCTSome vegetables, fruit and berries can't be stored for anylength of time. So take the opportunity to enjoy them whenthey're in season. This is when they're cheapest, tastiest andmost eco-friendly.COLOURFUL IS GOOD FOR YOUVegetables, fruit and berries containlots of vitamins, minerals and otherthings that are good for you.Protective substances produce thevarious colours. That's why eatingcolourful food doesn't just look great,it's good for your health as well.Lots of vegetables and fruit are rich infibre, which has all kinds of positiveeffects on the body. Fibre makes youfeel full up and keeps your bowelsmoving.Eating lots of vegetables and fruitreduces the risk of problems such asobesity, cardiovascular disease and sometypes of cancer. It's a good idea to eat atleast 500 grams of vegetables and fruitevery day. This is equivalent to twogenerous handfuls of vegetables, rootvegetables and legumes and two piecesof fruit, for example. But increasing yourvegetable and fruit intake even slightly isgood for your health. Potatoes aren'tincluded in those 500 grams, but they'rea good food anyway.LITTLE ENVIRONMENTAL IMPACTHigh fibre vegetables are an eco-friendlychoice. They have less of an impact onthe environment than salad greens andcan be stored for longer.Ecolabelling makes it easier to findfruit and vegetables that have beengrown in eco-friendly ways. Only avery small number of chemicalpesticides can be used in organicfarming, and climate certification ishelping to reduce climate impact.