Eating five portions of fruit and vegetables every day is the simplest way for your body to get the vitamins, minerals and other nutrients it needs. You can start by including two portions with each of your meals.
Easy ways to get five a day
Add fruit and veg to your favourite recipes - such as peppers and sweetcorn to pasta sauces and pizza toppings, peas and beans to soups, root veg to mashed potato.
Snack on fresh and dried fruit. Fruit is less fattening than most processed snacks, and a healthy alternative for mid-morning or mid-afternoon.
Have a fruity pudding or add fruit to your breakfast. Don't stop at strawberry yogurts - try adding banana or fresh blueberries to your cereal or raisins to your porridge. Use frozen veg if it's easier. It counts. Eat more beans and pulses. Adding them to salads is easy and canned butter or kidney beans are quick to prepare - just make sure they're low in salt. Make a smoothie for breakfast by blending your favourite fruits together.
What counts as one of my five a day?
All fruit and vegetables count: fresh, frozen, canned or dried; with the following exceptions: Pure fruit juices and fruit smoothies only count as one portion per day, no matter how much you drink. Beans and pulses can only count as one portion per day. Potatoes don't count at all.
What's a five a day portion?
As a general rule, a portion is 80g of fruit and veg which is roughly a handful. The following all count as 1 portion: 1 apple, banana, pear, orange 2 plums, satsumas, kiwi fruit, half a grapefruit or avocado, 1 large slice of melon or pineapple, 3 heaped tablespoons of veg, beans and pulses, or fruit salad,1 heaped tablespoon of raisins or sultanas, 3 dried apricots, 1 cupful of grapes, cherries or berries, 1 dessert bowlful of salad, 1 small glass (150ml) of pure fruit juice.
How to get the most nutrition from fruit and veg
Preparing fruit and veg can cause some of the vitamins and minerals to be lost. Here's how to keep hold of them: Eat fresh fruit and veg as soon as possible. Don't overcook; crunchy is healthy. Cook in as little water as possible or steam. Don't leave cut veg open to air, light or heat. Don't keep food hot for too long.
Alongside each recipe we have calculated an approximate cost to help you budget for each meal. Each price assumes you have a stock of items such as herbs, spices and oils. We love soups, everybody loves soups. They're so quick and easy and last for days. Try these out to get you started.
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