Some easy ways to get your five-a-day
Getting your five-a-day can seem like hard work but a few simple changes can ensure you improve your intake of fruit and vegetables.
-At breakfast, add fruit to cereal, porridge or low-fat yogurt. Add mushrooms or tomatoes to scrambled eggs.
-Frozen fruit and veg count towards your five-a-day. It only takes a couple of minutes to microwave some mixed vegetables.
-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.
-Sprinkle sweetcorn or pineapple chunks on top of a thin-based pizza, or liven up soups and sauces with 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 peas into mashed potato.
-Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots.
-Cucumber, peppers carrots, cauliflower, or broccoli are delicious with dips like salsa or low-fat cheese spread.
-Add beans, lentils and pulses to stews, bakes and salads.
-Have a vegetable side dish with your main meal. If you're having shepherd's pie, have some peas, too.
-One glass (150ml) of unsweetened 100pc fruit juice counts towards your five a day. It counts as a maximum of one portion.
-Make a smoothie in a blender using your favourite fresh or frozen fruits. It can count for up to two portions, depending on how it's made.
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