Fruit and vegetables: are you getting your 5 A Day?
Fruit and vegetables are a good source of vitamins and minerals and fibre and should make up just over a third of the food you eat each day.
It’s recommended that you eat at least five portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.
There’s evidence that people who eat at least five portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.
Eating five portions is not as hard as it sounds.
A portion is:
80g of fresh, canned or frozen fruit and vegetables
30g of dried fruit – which should be kept to mealtimes
150ml glass of fruit juice or smoothie – but do not have more than 1 portion a day as these drinks are sugary and can damage teeth
Just one apple, banana, pear or similar-sized fruit is 1 portion each.
A slice of pineapple or melon is also one portion, and three heaped tablespoons of vegetables is another portion.
Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get one portion.
You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.
In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.