The eternal question. Since childhood, we have been told to finish our vegetables and eat more greens. But do you know why fruit, pulses and vegetables are healthy?

Don’t be confused. Although food pyramids often placed grains and tubers at the bottom, fruit, pulses and vegetables are a foundation of a healthy diet.

Here is why.

Which vegetables should I eat?

You have probably been told to eat a bit of everything. Variety matters, and including different food groups is important: tubers, grains, nuts, fish, dairy, meat and more.

But that should not overshadow fruit, vegetables and pulses, which play a central role in good nutrition.

We do not emphasise this just because we enjoy talking about vegetables (although we do). Including fruit and vegetables in your diet offers many health benefits.

A varied intake contributes micronutrients, bioactive compounds and dietary fibre, which helps regulate blood glucose. It supports, rather than automatically guarantees, nutritional adequacy.

Which fruit and vegetables are healthiest?

Choose vegetables you enjoy. We want fruit, pulses and vegetables to be a substantial part of your plate, rather than an afterthought. Pick options you really like and can easily find.

If you dislike red peppers, their vitamin C content may not persuade you to eat them.

If you cannot stand bananas, knowing they provide potassium probably will not make you add one to your post-workout meal.

And figs? They contain plenty of fibre, but if you cannot find them, why not choose something else?

We often repeat this because it is true: nutrition works when it fits individual needs and adapts to changing circumstances through good habits.

Believe it or not, your tastes matter a great deal. If your eating plan is full of foods you dislike, lasting habits will be harder to establish.

Reasons to eat fruit, vegetables and pulses

A 2017 review of studies estimated that 5.6–7.8 million premature deaths worldwide might be attributable, if the observed associations were causal, to fruit and vegetable intake below the levels assessed: 500 g and 800 g per day of fruit and vegetables combined, not separate targets for each.

An enormous number.

Research also links higher fruit and vegetable intake with a lower risk of several chronic diseases, including high blood pressure and diabetes.

Pulses are useful for many reasons, too. They provide:

Antioxidants
Vitamins
Minerals
Complex carbohydrates, often with a low glycaemic index
Plant protein
Healthy fats

Regular pulse consumption may help reduce blood pressure as part of a healthy dietary pattern, supporting cardiovascular health.

4 ways to include more fruit, vegetables and pulses

Now you know why a diet rich in fruit, vegetables and pulses matters, you may be keen to add more to your meals.

If you already love vegetables, it is easy: a cauliflower here, an aubergine there, and lunch is ready.

If you are not yet a fan, no problem. Here are 4 tips for making more healthy meals with vegetables, fruit and pulses:

Make fruit and vegetable smoothies:

Smoothies can be a useful way to consume whole fruit and vegetables, retaining their fibre and many antioxidant compounds when the whole edible ingredients are blended.

This blueberry and soya smoothie provides vitamin K and vitamin C and can contribute to fluid intake in summer.

Fresh spinach works well in fruit-based smoothies and provides folate.

Make use of frozen fruit and vegetables:

These products are often rapidly frozen soon after harvesting, helping retain many nutrients and antioxidant compounds.

Keeping fruit and vegetables in the freezer helps you make simple meals when you are short on time but want a healthy eating plan.

Cut and prepare fruit and vegetables in advance:

It is a great way to have a healthy snack ready to enjoy.

Watermelon, for example, works well cut into cubes and stored covered in the fridge.

Some foods brown when exposed to air. Adding a little lemon juice before refrigerated storage can help limit browning.

Try carrot sticks with a squeeze of lemon, ready to dip in hummus. Carrots provide compounds the body converts to vitamin A, which supports normal vision.