“Eat your greens, some fish and meat, Eggs and fruits – a daily treat. Play an hour, feel the glow, Health and beauty start to grow.” -A message for school children from the Health Ministry.
A healthier nation starts with a healthier plate. Nutritionists say a healthier plate should be half full of non-starchy vegetables and fruits, with one quarter allocated to protein-rich foods such as meat, fish, eggs, nuts and seeds, and the remaining quarter for carbohydrate foods such as rice, pasta, bread and potatoes. Yes, that means more vegetables and fruits than rice in your meal.
Fresh fruits and vegetables are packed with vitamins, minerals, antioxidants, fibre, phytochemicals (natural bioactive compounds found in plants), and potassium, which we need to grow, stay active, fight illness, and stay mentally alert. These foods help lower the risk of long-term illnesses like heart disease, type 2 diabetes, and certain cancers by protecting the body’s cells from damage. They are relatively low in calories and saturated fat and contain no cholesterol or trans fat. The fibre in them helps control blood sugar, improves digestion, and makes you feel full longer, which can help with weight control.
In a country blessed with over 120 varieties of fruits and 80 types of vegetables, Sri Lankans are surrounded by natural nutrition. Yet, studies show that many of us, children, teens and adults alike, are not eating enough of them, Health Ministry Additional Secretary (Public Health Services) Dr. Lakshmi Somatunga said.
Cultural performances by midwife trainees at the launch of ‘National Nutrition Month’ Pictures by Sulochana Gamage
A meta-analysis of the Global School-based Student Health Survey (GSHS) conducted in Sri Lanka in 2024 revealed that one in four adolescents aged 13 to 17 had not consumed a single fruit in the week before the survey, while three percent had not consumed any vegetables during the same period.
The Non-Communicable Disease (NCD) Risk Factor Survey conducted in 2021 found that around 68 percent of adults aged 18 to 69 consumed less than the recommended five servings of fruits and vegetables per day.
It is true that the prices of commonly consumed fruits and vegetables can shoot up at times, making them harder to afford for many low- to middle-income families, but that is not the only reason people are not eating enough of them. “There are plenty of healthy, budget-friendly, and nutritious options available throughout the country, but they just do not get chosen often enough. A big part of the problem is that many people still do not fully understand how important fruits and vegetables are for long-term health,” Dr. Somatunga said.
“Five-per-Day”
According to health authorities, Sri Lanka faces a triple burden of malnutrition: under-nutrition, over-nutrition, and micronutrient deficiencies (a lack of essential vitamins and minerals). Addressing these issues is essential for improving national health outcomes.
“Nutrition is not only a health concern but also a development cornerstone. It lies at the heart of human growth, productivity, cognitive development, disease prevention and quality of life. Though we have made commendable progress in health and human development, we still face nutritional challenges. This emphasises the urgent need for targeted and sustained national intervention. Our government is committed to this end,” said Health and Mass Media Minister, Dr. Nalinda Jayatissa.
He was speaking at the launch of ‘National Nutrition Month 2025’ in Battaramulla recently, under the theme “Vegetables and Fruits: Always Keep You Healthy”. In line with Nutrition Month, the Health Ministry is promoting the “5-per-Day” habit, encouraging the public to consume at least five servings of fruits and vegetables daily, including two vegetables, one green leafy vegetable and two fruits.
Health authorities advise the public to minimise processing when preparing vegetables and fruits to preserve their nutritional value. Use less oil, sugar, and salt when cooking, and stick to fresh, whole ingredients to keep essential nutrients intact. Dietary experts say that adding a splash of lime juice to leafy greens helps the body absorb more iron. Whenever possible, enjoy them raw or as salads.
Instead of sugary, salty or oily snacks we tend to buy, the Health Ministry encourages all to opt for fruits and vegetables as “healthy snacks”. “Seasonal products provide a natural balance of nutrients and enhance dietary diversity of the diet. Choosing locally available, low-cost, ‘less frequently consumed’, nutritious alternatives improve food security at the local level, ensures affordability and reduces wastage,” the Additional Secretary added.
Food Based Dietary Guidelines of Sri Lanka (Health Ministry, Nutrition Division, 2021) also highlight the importance of consuming seasonal fruits and vegetables, and experimenting with new recipes. It advises selecting fruits and vegetables with a variety of colours to ensure the intake of essential nutrients.
Health Ministry Consultant Nutrition Physician Dr. Manoji Gamage said that achieving glycemic control is important for NCD control. Glycemic Index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels compared to a reference food, typically pure glucose.
Food with a high GI include potatoes, rice, bread, sugar, and soft drinks etc., whereas greener vegetables such as green pepper, broccoli, spinach, cucumber, asparagus lettuce, celery, bitter gourd, cauliflower, and lettuce etc. have a low GI.
“Foods with a high GI quickly increase blood sugar levels and then have a quick dip. As a result, you feel hungry sooner and tend to eat more. Then, the blood sugar control gets derailed. Low GI foods release energy slowly, and you feel full longer, helping you to maintain steady blood sugar levels,” she said.
However, she said that Glycemic Load(GL) is a more accurate tool for assessing the impact of eating carbohydrates as it accounts for the amount of carbohydrate in a serving. While GI value indicates only how rapidly a particular carbohydrate turns into sugar, GL accounts for how much of that carbohydrate a person would typically eat.
“For example, watermelon and pumpkin have a high GI but a low GL. This means that a moderate portion, such as one cup, is unlikely to cause a significant rise in blood sugar levels, but eating them in large amounts can lead to a spike,” the doctor said, adding that portion awareness is key to managing blood sugar levels.
High blood sugar can lead to a range of complications, including nerve, eye or kidney damage, and increased risk of heart disease. Over time, it can cause permanent damage to organs and blood vessels, affecting multiple body systems.
Vicious cycle
Delivering the keynote speech at the event, Colombo University Medical Faculty Biochemistry and Molecular Biology Senior Prof. Pulani Lanerolle said that child under-nutrition increases the risk of NCDs later in life when exposed to poor quality, refined, processed foods.
She underlined that under-nutrition among children under five years in Sri Lanka has barely improved over the past 20 years. Referring to data from 2000-2022, she said the prevalence of wasting (low weight for height) among children under five had increased from 15.5 percent in 2000 to 19.8 percent in 2022, while the prevalence of underweight (low weight for age), which had been on a downward trend from 22.8 percent in 2000 to 17.5 percent in 2021, had risen again to 22.7 in 2022. Stunting (low height for age) had improved slightly from 18.4 percent in 2000 to 13.7 percent in 2022.
Stunting in childhood can reduce mental capacity, and if it continues into adolescence, it may have lasting effects on brain development. Later in life, it can lead to complications during pregnancy, including a higher risk of maternal death, poor nutrition for the developing baby, and low birth weight. Babies born with low birth weight face a higher risk of death, delayed brain development, and an increased likelihood of developing chronic diseases in adulthood. It all becomes a vicious cycle.
Prof. Lanerolle said that the World Health Organization (WHO) recommends at least 400g of fruits and vegetables per day for adults. “In the past 28 years, other countries have increased fruit and vegetable consumption in addition to other healthful components, but not appreciably in South Asia, including Sri Lanka,” she said in reference to a study covering the period from 1990 to 2018.
At the end of the day, boosting fruit and vegetable consumption calls for a joined-up effort across multiple sectors, from policy and farming to distribution and everyday eating habits. Supporting local markets, keeping prices affordable, promoting home and community gardening, and investing in better farming methods and food technologies, are some policy interventions the Government must scale up. It also has to look into reducing post-harvest losses and food waste. Vulnerable groups, such as estate communities, the urban poor, and low-income families, must be supported through targeted safety nets. At the consumer level, empowering people with the right information is necessary to fostering healthy eating habits.
