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Fruit and vegetables

Fruit and vegetables are an essential part of a healthy diet. In general, the more you can eat the better.

Three reasons why you should eat fruit and vegetables

  • They provide fibre, many important vitamins and minerals
  • They are generally low in calories and fat.
  • They are essential for good health

What counts?

  • Fresh, local and in season fruit and vegetables are best and can be very good value. 
  • Eat a variety of different colours – green, yellow, orange, red and purple – to benefit from the variety of vitamins and minerals they provide.
  • Frozen, tinned, dried, juices and smoothies also count towards your five a day.
  • Limit fruit juice or smoothies to one small glass a day.

How much should I eat?

Aim to eat five or more portions a day.

How much is a portion of fruit and vegetables

  • 1 apple, banana, pear, orange or other similar sized fruit
  • 30g dried fruit
  • 150ml glass of fruit juice or smoothie (counts as a maximum of one portion a day)
  • 1 dessert bowl of salad 
  • 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)

Five easy ways to eat five or more a day!


  • Sprinkle cereal with chopped fruit
  • Enjoy a small (150ml) glass of unsweetened fruit juice (remember only counts as one of 5-a-day)
  • Top wholemeal toast with a banana


  • Add crunch to sandwiches with veggies
  • Finish off lunch with a piece of fruit
  • Salads make a nice alternative to sandwiches for lunch
  • Homemade vegetable soup makes a hearty lunch and is great for the weekends


  • Add extra veggies to stews, sauces, stir-fries, casseroles, omelettes and curries – fresh, frozen, dried and tinned all count
  • Try adding fruit to yoghurt for dessert
  • Serve two or three different vegetables with dinner


  • Fruit and vegetables make a great snack
  • Vegetable sticks and a nutritious dip are very tasty – choose –choose hummus or cream cheese

Eating out

  • Order a side of vegetables or salad
  • Add an extra ingredient, for example ask for extra mushrooms on your pizza
  • Order a smaller portion of an adult meal for children – these are more likely to contain vegetables.

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