5 portions of fruit and veg every day

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5 a day is what the UK government recommends. Other countries recommend 9-10 pieces of fruit and vegetables a day!

It does sound a lot if you're not used to it. You really have to start having fruit at breakfast time else you end up having to fill up in the evening to make sure you eat all your portions.

Adding fruit to your breakfast needn't be difficult.

You could have half a grapefruit before your cereal. You could have a glass of fruit juice.
Or an apple on the bus. Or a box of sliced fruits for a mid morning snack.

What is a portion?

One portion of fruit is, for example, 1 medium apple, or 1 medium banana, or 2 small satsumas or 3 dried apricots. A glass of 100% fruit juice only counts once a day, however much you drink. One portion of dried fruit counts, but other types of fruit and vegetables should be eaten to meet the rest of the 5 A DAY target.

One portion of vegetables is, for example, 3 heaped tablespoonfuls of cooked carrots or peas or sweetcorn, or 1 cereal bowl of mixed salad. Beans and other pulse vegetables, such as kidney beans, lentils and chick peas only count once a day, however much you eat. Potatoes don't count towards the 5 A DAY target because they are a 'starchy' food.

Fresh, frozen, chilled, canned, 100% juice and dried fruit and vegetables all count. Aim for at least 5 portions of a variety of fruit and vegetables each day.

Only one lot of juice though. It can't count as five different ones!

If you fill half your plate with veg (not spuds though) you'll be on your way to eating better - just make it different ones.

Learning to cook veg together so you have variety can help. Cook fresh carrots and a couple of minutes before the end throw in a few frozen peas or sweetcorn.

Stir in frozen leaf spinach into soups, noodles, sauces.

Make tomato sauce for pasta and grate a carrot into the onions when you're frying them. Use the fine grater and it'll almost be invisible once the tomatoes go in. This is a fab tip for making healthier shepherds pie too, you use less mince which means it's got less fat in it! And it's also cheaper if you compare the cost of a carrot or two with mince beef!

You'll see I've mentioned frozen veg a few times. There's nothing wrong with it! (Although personally I dislike frozen carrots, but I think that's just me!) - I adore spinach but buying it fresh is so expensive and time consuming if you have to wash it. Frozen is so simple. It's in portion controlled blocks.

Frozen peas and sweetcorn are also easy and convenient, and the whole family with eat these too!

Mixed bags of frozen veg are a bit trickier. You might not like everything in them, but give them a try if you have difficulty getting fresh veg through the week. The broccoli and cauliflower florets seem to be a good idea!

Avoid any with added oils - check the stir fry veg packs to see whether they've been partially cooked - look at the calories - if it seems high for veg it's had oil added. Don't buy frozen mashes potato. They are convenient but have loads of extra calories added. Try freezing left over mash in portions and use them. It'll keep in the fridge a couple of days. Don't ever add butter to mash. You don't need it! A little milk if you must but no butter! Add salt and pepper!

Mashed carrot and swede is yummy and served with red cabbage gives you a great colour combination!

Frozen fruit is fantastic for smoothies! And a guaranteed way to fill you with vitamins.

Frozen bananas blitzed with milk makes banana milkshake that is just delicious.

Frozen berries and juice make great smoothies.

Useful 5 a day site

THe NHS 5 a day site - this site has lots of ideas to encourage you to eat more fruit. Includes a printable wallchart.

Five a day Dept of Health pages - free downloads
5 A DAY poster (PDF, 103K)
5 A DAY postcard (PDF, 730K)
5 A DAY leaflet (PDF, 1413K)
5 A DAY brochure (PDF, 647K)