fruit and vegetables
fruit and vegetables

Fruit and vegetables: are you getting enough?

What is “5 a day” all about?

Fruit and vegetables are a vital source of vitamins, minerals and anti-oxidants that we need to keep us healthy. These should make up at least a third of the food we eat each day

There have been studies that show people who eat 5 or more portions of fruit and vegetables daily are less likely to suffer with heart problems, a stroke and some cancers.

What is 1 portion?

  • 1 apple, banana or pear (80g)
  • 1 slice of pineapple or melon
  • ½ a grapefruit
  • 2 small size plums, satsumas or kiwi fruit
  • Dried fruit – sultanas, raisins (30g)
  • Vegetables (80g)
  • 3 heaped tablespoons of peas, beans or pulses
  • 2 broccoli spears
  • Three heaped tablespoons of kidney beans, haricot beans or chickpeas
  • A five centimetre piece of cucumber
  • One medium tomato or seven cherry tomatoes
  • a dessert bowl of salad

How to add more fruit and vegetables into your daily diet

  • A piece of fruit with cereal
  • Orange/apple mid-morning
  • Side salad at lunch with a sandwich
  • Plain yogurt with fruit in the evening

And in case your were wondering….. no, potatoes DO NOT count towards your five a day! Sames goes for yams, cassava and plantin too!

There are many more ways to add fruit and veg into your diet. You could also benefit from eating more fruit and vegetables and less biscuits cakes and meat!


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