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Vegetables and fruit are sources of vitamins, minerals and antioxidants. Five servings of fruit
and vegetables (≥ 400–500 g) are recommended per day, the share of vegetables exceeding
that of fruit. Vegetables should be consumed raw; preserved, salted and deep-‐fried vegetables
should be avoided. They may also be stewed, made into soup or slightly pan-‐fried. Fruit should
generally be eaten fresh, and consumption of tinned fruit should be limited. Juices should
contain 100% fruit, and fruit drinks and nectars that contain less fruit and have been sweetened
with sugar, sweeteners or other undesirable additives should be avoided.
Dairy products are sources of protein, calcium, iodine and other nutrients. Those with a high fat
content and yoghurts containing large quantities of sugar or artificial sweeteners should be
avoided, with preference given to unsweetened fermented products, such as kefir, buttermilk
and natural yoghurt. Cottage cheese is a valuable source of protein (although some products
contain salt). Cheese is also an important source of protein and calcium. Cheese-‐like products
should be excluded from the diet as they may contain trans-‐fatty acids.
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