Posted November 2nd, 2018 by Fruidel Team
Almost all fruit and vegetables count towards your 5 A Day, so it may be easier than you think to get your recommended daily amount.
Fruit and vegetables contain vitamins, minerals and fibre that may help prevent cardiovascular disease and some cancers. Making an effort to eat a range of colours increases variety – and don’t forget your greens. Green leafy vegetables, such as spinach, kale and watercress, are good sources of iron, folic acid and nitrates.
Beans and lentils
Beans and lentils count towards your 5-a-day. They are good sources of carbohydrate and protein, but also contain essential vitamins and minerals. However, they only count as one portion, regardless of the amount or type you eat (a portion is 80g, or three heaped tablespoons of cooked beans).
According to the NHS, it’s a myth that frozen fruit isn’t as healthy as fresh. Certainly food frozen at source doesn’t perish during travel and it’s argued by some that the process actually locks in nutrients and accentuates flavour. We’re huge fans of frozen berries, which can be made into smoothies, compotes or instant frozen yogurt. What’s more, they allow you to eat summery berries like strawberries and raspberries the whole year round without the cost implications of eating out-of-season imported produce.
It’s easy to get two portions of different fruits with your porridge or muesli. Fruit adds natural sweetness and is a great source of vitamin C and fibre. Add a combination of raisins, dried apricots, sliced banana, a handful of blueberries, strawberries or raspberries.
For a warming fruity porridge, stew apples and blackberries and add them to your porridge with a sprinkle of cinnamon.
Bowl of fruit
Having a well-stocked fruit bowl adds colour to your home and may encourage you to snack on fruit rather than grabbing biscuits or cake. Fruit is naturally low in calories and also contains fibre, which helps you feel fuller for longer.
Swap your mid-morning biscuits for dried fruit. Raisins, sultanas, prunes and apricots are easy, cheap, portable snacks for people on the go. About a tablespoon counts as a portion.
There is a great variety available at most supermarkets, often including exotic fruits like dried pineapple and mango. Be careful to choose fruits without added sugar (unsweetened) by checking the ingredients list, and avoid those coated in chocolate, yoghurt or honey.