printTop Tips for Fruit and Vegetables
Studies have shown that it is beneficial to eat a minimum of 400g (5 portions) of fruit and vegetables each day to help prevent us from developing serious diseases such as certain cancers, stroke, heart disease and type 2 diabetes. Fruit and vegetables are also...
- Full of vitamins and minerals
- A good source of fibre
- Low in calories
- Contain phytochemicals, which protect us from cell damage and can help against certain cancers.
Fresh, frozen, tinned (in own juice) and dried all count towards your 5-a-day.
Portion size
Generally speaking, any fruit that fits into the palm of your hand is one portion.
- 1 handful of grapes or berries
- 1 apple, banana, pear, orange or other similar sized fruit
- 2 plums or similar sized fruit
- 8 strawberries
- ½ a grapefruit or avocado
- 1 slice of large fruit, such as melon or pineapple
- 3 heaped tablespoons of vegetables
- 1 heaped tablespoon of dried fruit
- a dessert bowl of salad
- 3 heaped tablespoons of beans and pulses 3 heaped tablespoons of fruit salad
- 150ml fruit juice
For beans and pulses and fruit juice, however much you consume they count as a maximum of 1 portion per day.
Potatoes do not count as a vegetable portion as they are a starchy food. However, don't let this put you off, potatoes are an important part of a balanced diet.
Stews, stir fry's and casseroles are great dishes to add extra vegetables to your main meal... carrots, sweetcorn, mushrooms, peppers, onions
Fruit can work well in a curry, for example apple, pineapple, raisins.
Throw a handful of cherry tomatoes or broccoli into a curry, risotto or a salad.
Add tomatoes, onions and mushrooms to scrambled egg.
Add extra vegetables to pizza, such as mushrooms, sweetcorn, onion and peppers or order a side serving of vegetables or salad in restaurants/take away.
Add a handful of chopped fruit to breakfast cereal.
Carry a banana, apple etc. with you for when hunger strikes!
Don't be fooled by yogurt covered fruit, for example yogurt covered raisins. They are just as high in fat and calories as the chocolate coated version!
Eat a rainbow...
When it comes to the 5-a-day rule, variety is key. Try to eat a rainbow in terms of colour. This will ensure that you get the most vitamins and minerals from your fruit and vegetables and also prevent you from getting bored with your diet!
