Easy Ways to Achieve Your Five a Day

It is important we eat a wide variety of fruit and vegetables to reach the recommended five a day.

The NHS recommends that we aim for at least 5 portions a day to reduce the risk of certain cancers and cardiovascular disease.

This can be tricky sometimes, so how can we make it easier to meet this target?

 Our Health Coach, Rebecca Poh, gives us a few suggestions:

1️⃣️ Swap half your meat dish for veggies- curry, casserole and chilli and bolognese recipes are great opportunities to do this!

2️⃣️ Dress up your breakfast- add fruit to your cereal, porridge or yoghurt in the morning. Fresh, frozen or tinned- It all counts toward your 5-A-DAY.

3️⃣️ Did you know sweet potatoes count towards one of your 5-A-DAY? (well, they do!) Whereas, potatoes do not. Sweet potato wedges anyone?

4️⃣️ Stir fries and Omelettes are great vehicles for getting more veggies into your body as well as a great variety of them.

What makes a portion of fruit or veg?

Small-sized fresh fruit
A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.

Medium-sized fresh fruit
A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.

Large fresh fruit
A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).

5 A Day vegetable portions
Green vegetables
A portion is 2 broccoli spears or 4 heaped tablespoons of cooked kale, spinach, spring greens or green beans.

Cooked vegetables
A portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or 8 cauliflower florets.

Salad vegetables
A portion is 1.5 full-length celery sticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes.

For more information on what makes a portion of fruit or vegetables check out the NHS website.
If you would like more guidance in eating well you can get access to your own free health coach by completing the ‘get started’ form.