WHAT IS FIVE-A-DAY?
All fruits and vegetables can be fresh, frozen, canned, and dried. Potatoes, plantain, yams, and cassava do not contribute towards your 5-a-day, because they are starchy carbohydrates foods. On the other hand, parsnips, sweet potatoes, and butternut squash do count! Also, 100% fruit or vegetable juices, smoothies, and pulses are part of 5-a-day.
Tip 1: KNOW A PORTION SIZE
- one medium fresh apple
- 1/2 a grapefruit or avocado
- 14 fresh cherries
- one handful of grapes
- two handfuls of bluberries or raspberries
- one head spoon of dried cranberries
- 150 ml of fruit juices/ smoothies (click to see more)
- three headed tablespoons of vegetables (raw, frozen, cooked, tinned)
- three headed tables spoons of any "pulses" for example lentils, beans ( it does not matter how much you eat, pulses only count as one of your 5-a-day)
- one cereal bowl of watercress of baby spinach
- 150ml of vegetables juices/ smoothies (click to see more)
TIP 2: FOLLOW THE SEASON
Opting for fresh, local produce where possible can be a great choice to save money, and often the quality and the taste is the best.
TIP 3: EAT THE RAINBOW
Balance and variety are the keys. The colours indicate the abundance of their vitamins, minerals, and fibre. Try to eat one portion from each color group. Choose from yellow, red, white, green, purple, and orange varieties of fruits and vegetables.
TIP 4: PREPARATION
Fruit and vegetables are naturally low in calories. It is important to remember that the way of their preparation can change their calorie and nutritional content. Some of the nutrients can be easily destroyed by heat, so whenever possible, eat raw or try steaming instead of boiling.
TIP 5: WATCH OUT THE LABELS
Reading the label is always a good idea if you would like to make informed choices. The fruits and vegetables can be consumed in the ready meals and takeaway meal, but watch out for the excessive added fats, salt, and sugars.
THE INSPIRATION
Example of 5-a-day in some of the day meals:
Snacks: Your favorite raw vegetable – carrot sticks, celery sticks, cucumber sticks, tomato slices. Or one favorite medium fruit: apple, pear.
Lunch: Try to add a side salad with your meal or have a small “desert” in the form of 30g of dried dates.