Research shows that eating 5 or more portions of fruit and vegetables a day can help prevent heart disease and some types of cancer. Fruit and veg are full of vitamins, minerals and fibre, and are low in fat. There are many varieties to choose from including fresh, frozen, dried and tinned varieties – just choose fruit tinned in juice rather than syrup, and vegetables in water rather than brine.

A portion = approximately 80g, for example:

• 1 medium sized piece of fruit, eg apple, orange, banana, pear
• 2 small fruits, eg kiwi, satsumas, plums
• 1 large slice of pineapple or melon
• 1 tablespoon of dried fruit, eg raisins or 3 apricots*
• 1 cereal bowl of salad
• 3 heaped tablespoons of fresh or frozen veg, eg frozen peas, mashed carrot, parsnips or turnip
• 3 heaped tablespoons of frozen veg
• 1 glass (approximately 150mls) of fresh fruit juice or a smoothie containing 150mls of fresh fruit juice*

*Dried fruit and fruit juices/smoothies can each be counted as only one portion a day, however much you have.It is recommended that dried fruit and juices are limited at meal times as the high sugar content means they can be damaging to teeth if taken between meals.

Potatoes are not included in the fruit and veg food group.

It is a good idea to plan for this as most people typically eat much less. Why don’t you try some of these ideas to help you reach your 5 a day:

• Start the day with a glass of fruit juice or a fruit smoothie.
• Add some chopped fruit to cereal such as banana, strawberries or dried fruit, eg sultanas or apricots.
• Snack on raw fruit and vegetable sticks throughout the day.
• Chop up a selection of fruits and make a fruit salad or a kebab.
• Add frozen veg to soups, stews and casseroles.
• Add chopped fruit to low fat vanilla yogurt for a tasty dessert.
• Add peppers, mushrooms, sweetcorn and onions to a pizza base; together they will give you 1 of your 5 portions.
• Fill up your sandwiches with some crunchy salad veg such as lettuce, tomatoes and cucumber.

Buy fruit and veg when they are in season and keep the costs down; also try to source local fruit and veg when possible.

 Ready, steady, cook!

• Wash fruit and vegetables thoroughly.
• To keep as many vitamins as possible, prepare vegetables just before you cook them, use a small amount of water and don’t overcook them.
• Keep a lid on the saucepan to speed up the cooking process or use a microwave or steamer instead.
• Reuse the water in which you cooked the vegetables to make soup or vegetable stock.