5 a day

We all know we should eat 5 portions of fruit and vegetables every day, but why? Well here are 6 good reasons for starters:

They are packed with vitamins and minerals

They can help you maintain a healthy weight

They are an excellent source of fibre and antioxidants

They help reduce the risk of heart disease, stroke and some cancers.

They taste delicious and there’s so much variety to choose from

They are portable, easy to prepare and are great for snacks.

Initially this can seem a lot, but with a bit of planning is easily achievable, and the benefits will help you look and feel great inside and out.

Here are a few ideas to help you achieve your 5 a day, and remember you can always eat more, when I lived in Canada they recommended up to 8 portion a day, so feel free to eat a bit extra.

So a quick snack, this gives you 2 portions of your 5 a day, all you need is 1 carrot and half a red pepper, wash them, slice them, seeds out of the pepper, peel the carrot, cut all into sticks and eat them, its that easy. 

Homemade Fruit salad, this is enough for 2 people and will deliver 3 portions of your 5 a day (you can always make it and save half for tomorrow you will need 1 apple, 7 strawberries 2 kiwi fruits, 1 handful of sultanas, 7 slices of tinned peaches, 1 glass of apple juice. Wash, peel (were needed) chop everything into bite size pieces, mix together in a bowl, pour on apple juice, and keep in fridge, covered, until you want it, how easy can it be.

You can stir fry vegetables, take a banana to work, put extra kidney beans in your chilli, make a tasty salad, make up a fruit smoothy – water, fruit (I use frozen mixed fruits from the supermarket) add some natural yoghurt and blend, etc….there really is no excuse for not getting your 5 a day.

Did you know : Olives contain just 3 calories each as well as wrinkle busting vitamin E and anti-inflammatory antioxidants that can help protect against heart disease!

 

Each of the items below make up one daily portion.

• medium size apple
• half an avocado
• medium banana
• fruit juice medium glass (150ml)
• 2 kiwi fruit
• 5cm slice of melon
• an orange
• a medium peach
• a medium pear
• large slice of pineapple
• 1 tbsp raisins
• 7 fresh strawberries

 

• 5 spears of asparagus
• 4 heaped tbsp runner beans
• 2 spears broccoli
• 8 brussel sprouts
• 2 handfuls of cabbage
• 3 heaped tbsp fresh carrot
• half a courgette
• 5cm of cucumber
• 3-4 heaped tbsp mushrooms
• a medium onion
• 3 heaped tbsp peas
• half a pepper
• a corn on the cob
• 1 medium or 7 cherry tomato