Fruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories.
It’s easy to get your five a day if you spread your portions through the day. Try:
- adding chopped bananas to your cereal or toast at breakfast
- enjoying a piece of fruit as a mid-morning snack
- including a bowl of salad or vegetable soup with your lunch
- snacking on a bowl of raw carrots, peppers and cucumbers mid-afternoon
- adding a portion of veg to your evening meal.
What counts as a portion of fruit and vegetables?
- 1 apple, banana, pear, orange or other similar sized fruit
- 2 plums or similar sized fruit
- Half a grapefruit or avocado
- 1 slice of large fruit like melon or pineapple
- 3 heaped tablespoons of vegetables
- 3 heaped tablespoons of fruit salad or stewed fruit
- A dessert bowl of salad
These foods and drinks also count as one portion, but you can only count them once each day:
- 3 heaped tablespoons of beans or pulses
- 1 heaped tablespoon of dried fruit like raisins or apricots
- 150ml of fruit juice or smoothie.
Fruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay.