Fruit and vegetables

• Print

Three reasons why you should eat fruit and vegetables

• They provide fibre, many important vitamins and minerals
• They are generally low in calories and fat.
• They are essential for good health

What counts?

• Fresh, local and in season fruit and vegetables are best and can be very good value. 
• Eat a variety of different colours – green, yellow, orange, red and purple – to benefit from the variety of vitamins and minerals they provide.
• Frozen, tinned, dried, juices and smoothies also count towards your five a day.
• Limit fruit juice or smoothies to one small glass a day.

How much should I eat?

Aim to eat five or more portions a day.

How much is a portion of fruit and vegetables

• 1 apple, banana, pear, orange or other similar sized fruit
• 30g dried fruit
• 150ml glass of fruit juice or smoothie (counts as a maximum of one portion a day)
• 1 dessert bowl of salad 
• 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)

Five easy ways to eat five or more a day!

Breakfast

• Sprinkle cereal with chopped fruit
• Enjoy a small (150ml) glass of unsweetened fruit juice (remember only counts as one of 5-a-day)
• Top wholemeal toast with a banana

Lunch

• Add crunch to sandwiches with veggies
• Finish off lunch with a piece of fruit
• Salads make a nice alternative to sandwiches for lunch
• Homemade vegetable soup makes a hearty lunch and is great for the weekends

Dinner

• Add extra veggies to stews, sauces, stir-fries, casseroles, omelettes and curries – fresh, frozen, dried and tinned all count
• Try adding fruit to yoghurt for dessert
• Serve two or three different vegetables with dinner

Snacks

• Fruit and vegetables make a great snack
• Vegetable sticks and a nutritious dip are very tasty – choose –choose hummus or cream cheese

Eating out

• Order a side of vegetables or salad
• Add an extra ingredient, for example ask for extra mushrooms on your pizza
• Order a smaller portion of an adult meal for children – these are more likely to contain vegetables.