Why we need to add 5 vegetables & fruits for daily meal?

Adding more than 400g of vegetables & fruits per day to your meals, reduces the risk of cancer incidence & diseases affecting your blood vessels.

Vegetables & fruits are rich in dietary fibers which help to reduce blood sugar & cholesterol levels.
Dietary fibers reduce developing constipation too.

And also vegetables & fruits are rich in minerals, essential vitamins as well as antioxidants like carotene, vitamin C & E.
These antioxidants are helpful to protect against long term illnesses.

Therfore per one session must include,
one small orange
half a mango
one small banana
one small apple
1/4 of medium sized papaw or
cooked 3 table spoons of vegetables

For a day, you may select five out of the given list & it is important to select from various items. (e.g.
you must not select 5 bananas for your 5 fruits menu)
Dr. Yapa Wijeratne

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Dr Rikaz Sheriff

MBBS PGCert MSc
Director, Western Hospital

Rikaz Sheriff is responsible for all aspects of innovation and strategy of health informatics solutions of LankaDoctor. Rikaz joined UniverSL Software after working for 5 years as a Senior Medical Officer at Western Hospital where he leads the business development unit with responsibility for marketing strategy, brand management, advertising, and consumer promotions.

He also serves as the chief coordinator for their kidney transplant programme. Rikaz is a life member of the Sri Lanka Medical Association and the Health Informatics Society of Sri Lanka. Rikaz holds a MBBS degree from Baqai University (Pakistan) and a Master's degree in Biomedical Informatics from the Post Graduate Institute of Medicine, University of Colombo. He also works as the Provincial Health Informatician for the Department of Health Services, Western Province.

Dr. Yapa Wijeratne
MBBS University of Perdeniya.
Medical Officer, Mawanella Hospital.

Yapa entered Faculty of Medicine in 2008, following a successful career at the Dharmaraja College, Kandy. While continuing his undergraduate career, he joined UniverSL Software. He completed his MBBS degree from University of Peradeniya & worked as a Temporary lecturer at Department of Basic sciences, Faculty of Dental Sciences, University of Peradeniya. After completing his internship, he is still working at Teaching Hospital Peradeniya.