Do you struggle to get your 5 portions of fruit and vegetables per day. It can be easier than you think. Firstly have a look at what you are eating each day. Secondly think how you can make small changes.
Fruit and vegetables are key to a healthier lifestyle.
They taste great and add variety to any meal.
Your 5 a day should consist of as many different coloured varities as possible.
Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals.
They are also a good source of fibre and antioxidants.
All these nutrients are good for your health.
Fruit and vegetables are generally low fat, low calorie foods.
so eating them instead of foods high in fat and added salt gets you on your way to keeping healthy and losing weight.
Remember – fresh, frozen, canned, chilled pulses, 100% unsweetened juice and dried fruit and vegetables all count towards your five a day.
Buy fresh fruit and vegetables when they are in season.
This means that they are not only cheaper, but tastier too.
what counts as a portion?
If you are confused as to what counts as a portion, here are some examples.
A portion counts as 80g which is roughly a handful.
1 medium apple
3 celery sticks
3 heaped tablespoons of canned sweetcorn
7 cherry tomatoes
1 handful of carrot sticks
1 medium banana
3 heaped tablespoons of fresh or frozen peas
1/2 an avocado
3 heaped tablespoons of cooked kidney beans
2 broccoli florets
2 medium plums
8 brussels sprouts
1/2 large courgette
1 medium onion
12 chunks of pineapple
3 whole dried apricots
Ideas on how to increase your 5 a day
Have 100% unsweetened fruit juice 150ml with your breakfast
Snack on fruit, dried fruit or vegetable sticks mid morning or afternoon
Add a side salad to your lunch
Have an extra serving of vegetables with your evening meal
Add tinned tomatoes to a homemade casserole
Make homemade soup
Make your own tomato sauce for pasta
Make your own smoothie – just remember they count as a maximum of 2 of your 5 a day
There is lots of ways to get your 5 a day.
Some don’t involve any cooking and are easy to prepare.
Hope you have a good day.