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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.

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