Food and Diet-Live Well
5 A DAY tips
Getting your 5 A DAY is easy. There are plenty of ways to add more fruit and vegetables to your everyday eating habits.
Here are some ideas to get you started:
- At breakfast, add fruit to cereal, porridge or lower-fat yoghurt. Try a handful of berries or a chopped banana. Add mushrooms or tomatoes to scrambled eggs.
- Frozen fruit and veg count towards your 5 A DAY. It only takes a couple of minutes to microwave some frozen peas, mixed vegetables or mini corn on the cob.
- Canned fruit and veg count too. It’s healthier to choose fruit canned in juice rather than sugary syrup, and veg canned in water without added salt or sugar.
- It’s easy to add fresh, frozen or canned fruit and veg to meals. Sprinkle sweetcorn or pineapple chunks on top of a thin-based pizza, or liven up soups and sauces with a handful of kidney beans, peas or sweetcorn.
- Add fruit and veg to your favourite meals. Try adding chopped carrots to bolognese sauce, sprinkle chopped red peppers on your pasta, or mix veg such as peas into mashed potato to make it even tastier. Add tomatoes to your omelette or mushrooms to your next stir-fry.
- Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots.
- Sticks of cucumber, peppers and carrot, and cauliflower or broccoli florets are delicious with dips such as salsa or lower-fat cheese spread.
- Swap sugary snacks, such as biscuits, for a piece of fruit. There are lots of healthy snack ideas in the Change4Life snack swapper.
- Add beans, lentils and pulses to stews, bakes and salads. However much you eat, beans and pulses count as a maximum of one portion a day.
- Have a salad or vegetable side dish with your main meal. If you’re having shepherd's pie, have some peas too. If you’re having a roast dinner, add some carrots or broccoli to your plate.
- One glass (150ml) of unsweetened 100% fruit juice counts towards your 5 A DAY. Fruit or vegetable juice counts as a maximum of one portion a day.
- Make a quick smoothie in a blender using your favourite fresh or frozen fruits. A smoothie containing all of the edible pulped fruit or vegetable can count as up to two portions a day, depending on how it's made.
Why 5 A DAY?
Fruit and vegetables are part of a balanced diet and can help us stay healthy. That’s why it so important that we get enough of them.
5 A DAY highlights the health benefits of getting five 80g portions of fruit and vegetables every day. That’s five portions of fruit and veg altogether, not five portions of each.
Five reasons to get five portions
- Fruit and vegetables taste delicious and there's so much variety to choose from.
- They're a good source of vitamins and minerals, including folate, vitamin C and potassium.
- They're an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
- They can help reduce the risk of heart disease, stroke andsome cancers.
- Fruit and vegetables contribute to a healthy and balanced diet.
Fruit and vegetables are also usually low in fat and calories (provided you don’t fry them or roast them in lots of oil). That’s why eating them can help you maintain a healthy weight and keep your heart healthy.
5 A DAY is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.
To get the most benefit out of your 5 A DAY, your five portions should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients.
Almost all fruit and vegetables count towards your 5 A DAY. Potatoes and cassava don’t count because they mainly contribute starch to the diet.
To learn more about what counts towards your 5 A DAY, go to 5 A DAY: what counts?
Getting your 5 A DAY is easy. In our 5 A DAY section, you’ll find lots of advice and information, from portion sizes to recipes and restaurant tips, to help you and your family fit five portions into your daily lives.
You can also learn more by downloading this Just Eat More leaflet (PDF).
- From: www.nhs.uk
- Katerpent.blogspot.gr “Healthy news – eco topics –live well”