Copyright © Ministry of Health Singapore. All Rights Reserved.
Wondering how to choose fresh vegetables or fruit? We have a ton of tips to help you select leafy greens, root veggies and fresh fruits at the grocery stores.
Heaps of colourful fruit and veggies line the fresh produce aisles of grocery stores, supermarkets and wet markets. There are many types of fruit in the world, and we are truly lucky to be able to enjoy all these different kinds of fruit in Singapore.
As you prepare to choose your fresh fruit and vegetables, a question pops into mind, “how do I know if the fruit or vegetable I’m picking is the best?”
Whether frozen or fresh, let fruits and vegetables take priority in your meal planning. They are healthier food choices for everyone including children, adults and also the elderly.
Keep a checklist on your fridge to help you plan when to consume perishable fruits and vegetables. That way, they are not forgotten and left to wilt in your fridge.
Frozen fruits and vegetables are nutritious and convenient alternatives when fresh produce is not available. They are flash-frozen to lock in their nutrients immediately after harvest. They can be as nutritious as their fresh counterparts.
Fruits in season peak in flavour and nutrients. If you see a type of produce in abundance with a discounted price tag, there is a good chance that it’s in season.
Most of our fruits and veggies come from Malaysia, China, USA and Australia while local farms produce 12 percent of our leafy vegetables. Shorter time from source to market means fewer nutrients and flavour are lost in transit.
Should you buy organic produce? Numerous studies have been done over the decades but there is no clear conclusion that organic foods are healthier, safer or tastier than conventionally grown ones. Organic or not, it is good to eat more fruits and veggies and reap the health benefits!
Eat a rainbow! — Choose fruits and veggies of different colours to get the maximum nutrients you need.
Fruits are also a ready-to-eat convenient and healthier snack for when the craving hits. Whether you’re making meal plans with optimum nutrition for yourself or nutrition for your children, be sure to put fruits on the menu.
Organic Food—Is It Better for You?
There are many clues to determine when ripe fruit is at its best. Here are some tips on what to look out for:
Examples: Mangosteen, mango, dragonfruit, papaya and pineapple
Examples: Orange, grapefruit, pomelo and kiwi
Examples: Watermelon, honeydew and cantaloupe
Examples: Strawberry, blueberry, blackberry and raspberry
Examples: Plum, peach, nectarine and apricot
Examples: Apple, pear, passionfruit, grapes
Vegetables from plant parts such as the root and stem can be kept longer than leafy greens, so plan ahead. Here are tips on how to shop for veggies:
Examples: Green leafy vegetables, broccoli and lettuce
Examples: Carrot, capsicum (bell peppers), chilli and sweet potato
Examples: French bean, green beans, snow pea, sweet pea and dried beans
Examples: Potato, corn and yam
Examples: Cabbage, brussels sprouts, asparagus, cauliflower, eggplant and lady’s finger
Eat Your Veggies!
To enjoy the best from fruits and veggies, choose a variety and try different ways of cooking and eating them. Don’t forget to eat two servings of fruits and two servings of vegetables each day. Healthier food keeps you glowing and healthier naturally!
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
Read these next:
This article was last reviewed on
Monday, December 14, 2020
Benefits of Fruits: Fun Fruity Facts for Health
Eating Light At A Hawker Centre Is Possible
Getting Your Caffeine Hit
What is a Healthy Weight?
How Much Calories Do I Need A Day?
View More Programmes
Kickstart your healthy habits today with good hygiene practices, an active lifestyle, a balanced diet and sufficient sleep.
Banish the “Uncle” label! Know your shape and shape it up with the right diet and fitness fixes.
Find out more about what makes up a comprehensive diet that fulfils all your baby’s nutrition needs at every stage of growth.
Browse Live Healthy