Fruit and vegetables
Fruit and vegetables are a good source of fibre, are packed with essential vitamins and minerals and a variety of phytochemicals (naturally occurring plant substances) and antioxidants that are vital for health.
Studies have shown that eating a wide variety of fruit and veg, and aiming for a minimum of 5 portions each day, can help to reduce your risk of developing many health conditions such as high blood pressure, heart disease, stroke, obesity and certain cancers. An additional benefit of eating fruit and vegetables is that they are naturally low in calories and high in fibre, meaning they can help to maintain a healthy weight.
How much fruit and veg do I need each day?
Aim for at least 5 x 80g portions of fruit and vegetables each day (meaning a daily total of at least 400g). Fresh, frozen and dried fruit, canned fruit in juice, and canned vegetables in water (with no added sugar or salt) all count towards this.
Some foods and drinks can only be counted as 1 of your 5-a-day, even if you have more than 1 portion. For example:
- 150ml fruit juice (as the juicing process removes most of the fibre from the fruit)
- 80g beans and pulses (as although a good source of fibre, they contain fewer nutrients than other fruit and vegetables)
What does 1 portion of fruit and veg look like?
|
1 medium apple, orange or pear |
1 small banana |
8 large blackberries |
15 small grapes |
|
1 small peach |
2 kiwis, plums or satsumas |
2 rings of tinned pineapple |
1 small box of raisins |
|
2 large broccoli florets |
Quarter of a cucumber |
1 medium carrot |
8 cherry tomatoes |
|
3 heaped tablespoons of sweetcorn or peas |
1 cereal bowl of mixed salad leaves |
1 bowl of vegetable soup |
1 medium avocado |
I am at high risk of type 2... can I still eat fruit?!
Although fruit contains natural sugar, being at high risk of type 2, does not mean that you should stop eating it. If you are distributing your intake evenly across the day and eating the recommended portion sizes, it is very unlikely for fruit to be contributing to elevated blood glucose levels.
How can I reach 5 portions of fruit and veg per day?
Breakfast
|
Include a 150ml glass of kale juice |
Add fruit to your cereal |
Add grilled mushrooms or tomatoes to scrambled eggs |
Lunch
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Have a bowl of vegetable soup (homemade or tinned) |
Add extra salad to your sandwich |
Swap normal rice for cauliflower rice |
Evening meal
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Add extra vegetables to a pizza: 3-4 tablespoons sliced mushrooms, half a pepper and/or 2 pineapple rings |
Ensure half your plate is filled with at least 2 types of vegetables or mixed salad |
Opt for fruit as a dessert with light yogurt |
Snack
|
Easy options include a pear, apple, plum or satsuma |
A little more preparation for celery, cucumber and carrot sticks with low fat houmous |
Whizz up a butter bean dip and serve with celery for 2 of your 5-a-day |
How can I keep the cost down?
- Choose dried, frozen and canned options, selecting supermarket own brands
- Buy fresh fruit and vegetables that are in season
- Avoid wastage by buying fresh fruit and vegetables in varying degrees of ripeness, so that some ripen earlier and some later (placing fruit in a bowl causes them to ripen quicker)
- Buy loose fruit and vegetables rather than pre-packaged so you just buy what you need
- Shop at local markets, which are often cheaper than supermarkets
- Don’t throw away vegetables that are about to go out of date - put in soups, stews or casseroles and freeze
