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5 A Day


Research proves that eating at least 5 portions of fruit and vegetables each day has very real health benefits. It can help to prevent heart disease and cancer. Evidence shows however, that many of us are not listening to this healthy eating advice. Recent research shows that only 1 in 7 of us achieve the 5 a day quota. Most people in the UK don't eat nearly enough fruit and veg. And plenty of people think they're eating enough when they're not.

What is a portion?

To actually achieve 5 portions of Fruit & Veg a day requires knowing the size of one portion. These examples should help give a better idea of what a (portion) is.

one apple, orange, banana or pear
two halves of tinned peach
two small fruits such as plums or satsumas
three heaped tablespoons of veg
three heaped tablespoons of pineapple chunks or fruit salad
one heaped tablespoon of dried fruit such as raisins
a dessert bowl of salad
a handful of berries

Try to change your daily diet so that eating lots of fruit and veg becomes a habit. Here are some tips on how to increase your fruit and veg intake:

Drink a glass of fruit juice at breakfast time.
Add some sliced banana or raisins to your breakfast cereal.
Keep some fruit handy for a mid-morning snack.
Add extra salad, vegetables and even fruit to sandwiches.
Eat fruit salad for dessert.
Add vegetables to curries, casseroles and pasta sauces.
Serve an extra vegetable or side salad with a meal.

Remember that fresh, frozen, tinned, dried and juiced fruit and veg can all count towards your daily portions, but juice can only count as one portion a day, however much you drink. This is because you don't get the same nutritional benefits from juice as you get from whole fruit and veg. And even though potatoes are vegetables, they are classified as a starchy food, so they don't count towards our five daily portions of fruit and veg.



Last edited by 'vedic' - 17:00:24 Jan 09 2008

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