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 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 our recipe section.
- 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.