5-a-day Fitness is the ultimate fun fitness resource for primary schools. So why exactly is fruit and veg so important? This is because, while they are great sources of fibre, they do contain fewer nutrients than other varieties of fruits and vegetables), canned and tinned fruit/veg (aim to eat those canned in natural juices or water), add a portion of mushrooms or tomatoes to scrambled egg on toast, add some chopped fruit or berries to cereal, porridge or yoghurt, have a glass of unsweetened fruit juice with your breakfast, enjoy a smoothie made up of different fruits and veg, add spinach and pepper to a breakfast omelette, add some vegetable crudité to your lunch-time meal, add some mushrooms and peppers to a stir-fry, enjoy a salad made up of different vegetables, add a handful of beans/pulses to soups or sauces, dried fruit makes for a great on-the-go snack, have some carrot/cucumber sticks dipped in hummus. Similar vegetables that don't count are yams, plantain and cassava. Then add homemade or low-salt stock and allow your vegetables to simmer until tender. The answer is, almost all fruits and vegetables. They're a fantastic source of vitamins and minerals, including vitamin C, potassium and folate. As there was food left over after 5 days, he decided to shoot for 10–making the average daily budget a measly $2.50 a day. You can also add tinned vegetables to couscous. However, as it stands, 150ml of unsweetened 100% juice counts as a maximum of one portion of your 5 a day. On average, plant protein takes 11 times less energy to produce than animal protein, meaning that switching from a typical western diet may be able to reduce greenhouse gas emissions by up to 7%. Nutritionist Shruti Gupta shares her tips for getting kids to love fruit and veg: For the most accurate results, please enter a full postcode. You can select fruit in season or freeze prepared fruit to save time when you next need them. Here we'll look at why fruit and veg are so important to our health, what counts towards your 5 a day and tips for you and your family. Or you could make a twist on a Spanish omelette, using sweet potatoes instead of white potatoes. Dip carrot, cucumber, celery with hummus, salsa or yoghurt-based dips. 5 A Day questions. Instead of just adding meat, onion and peppers to your chilli or fajita mix (as suggested in many standard recipes), experiment with extra vegetables. Registered dietitian Annemarie Aburrow has 20 new ways to help you get there and explains how this could help your health. Be careful to choose fruits without added sugar (unsweetened) by checking the ingredients list, and avoid those coated in chocolate, yoghurt or honey. Salads aren’t just for summer; they’re a healthy year-round accompaniment to any dish. Standard potatoes don’t count as one of your 5-a-day. 5 a day for children. Recent BHF-funded research found that nitrates present in greens can help widen blood vessels and thin the blood. Either leave soup chunky (like a stew) or blend it to a smooth texture. Rather than forcing children to eat vegetables or trying to hide them in dishes, try to make the experience a fun one. By Roxanne Fisher. In reality, getting your 5-a-day is easy, as our tips show. Back: Choose those tinned in water, without added salt or sugar. An omelette is a great way to boost your vegetable count. Fruit is naturally low in calories and also contains fibre, which helps you feel fuller for longer. Remember to cook your usual selection of steamed or lightly boiled vegetables along with this. Five a Day for Kids. Start by chopping up a variety of vegetables (onions, carrots, butternut squash, radish, swede, parsnips, sweet potato, mushrooms, sweetcorn and peppers all work well) and sautéing them with a little vegetable oil. A tin of tomatoes or some lentils introduces yet another portion. Avocadoes also contain fibre and a range of essential vitamins. Making an effort to eat a range of colours increases variety – and don’t forget your greens. For extra flavour, add a sprinkling of paprika, cumin or chilli before baking. The reason juice has been debated as part of your 5 a day is due to the high levels of sugars that are released when the fruit is juiced. Beans and lentils count towards your 5-a-day. We fund research to keep hearts beating and blood flowing. For a warming fruity porridge, stew apples and blackberries and add them to your porridge with a sprinkle of cinnamon. The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer. Adding vegetables such as peas or sweetcorn to your rice is a great way to increase your vegetable intake. Fruit takes longer to bake. Cut back on junk - by having fewer junk foods around you will encourage your children to eat more fruits, vegetables, whole grains and dairy products. The sugars and acids within fruit juice can also be harmful to your dental health, so it may be worth diluting juices in water to help neutralise them. A "standard serving of fruit" is 150 grams of fresh fruit, whereas a "standard serve of vegetables" is 75 grams. Add chopped onion, garlic, peppers and mushrooms when browning your chicken or lean beef, and then broccoli, carrots, sweetcorn, peas, curly kale, spinach and beansprouts. Green leafy vegetables, such as spinach, kale and watercress, are good sources of iron, folic acid and nitrates. Because of this, when it comes to fruit juices and smoothies it's recommended that you enjoy those with no added sugar and not to rely on these as your main source of fruit and veg. Nearly 15% of all human-caused greenhouse gasses are produced by livestock. support that should be available for everyone, no matter their situation. This recommended daily amount is thought to help reduce risk of serious health conditions including stroke, heart disease and type 2 diabetes. In an attempt to reinforce the importance of unprocessed, nutrient-rich foods - the 5 a day campaign was officially backed by the UK Government in 2003. Homemade soups are good for all ages. Getting your children used to eating fruit and vegetables early can help them grow up to enjoy a healthy and balanced diet. If you want to make your tinned-tomato sauce creamier, add a little low-fat Greek yoghurt. happiful.com, Get our free monthly e-magazine straight to your inbox, Copyright © 2020 Site by If you don’t want to prepare vegetables, you can add frozen mixed vegetables instead. Consider mushrooms, sweetcorn and broccoli, and don’t forget to add some tinned kidney beans, as these also count towards your 5-a-day. To make sweet potato wedges, cut it into equal-sized chunks, brush with a little vegetable oil and bake in the oven for around 20 minutes. On top of the health benefits, making your diet more plant-based is great for the planet. This is one way eating more fruit and veg helps reduce your risk of heart attack and stroke. Swap your mid-morning biscuits for dried fruit. Retail: 0800 138 6556 There are countless flavours of soup to try, and soups are very simple to make. A roast dinner is a great occasion to get in some extra greens too. Love your lentils. in person in the future. Phone lines are open Mon - Fri 9am - 5pm 5 reasons for eating 5 a day. You can help. Find out more at Visit our coronavirus support hub, HealthUnlocked is our free online community. Phone lines are open Mon - Fri 9am-5pm, Fundraising & events: 0300 330 3322 The problem for some of us, however, is that within this expanse of food lie some less nutritious options - and sometimes we simply aren't getting the nutrients we need. Pack out stir fries with vegetables. For meals like spaghetti bolognese, chilli, curry or pasta bakes, use tinned tomatoes (or tomato passata) instead of ready-made sauces. Planning your snacks will help you resist the temptation of fatty or sugary foods between meals. Fruit and vegetables are the basis of many affordable, tasty meals and snacks. recommend choosing a nutritionist near you, so that you have the choice to see them There is a great variety available at most supermarkets, often including exotic fruits like dried pineapple and mango. Shop online today, Donate your finest quality items such as branded clothing, jewellery and records and help us fund lifesaving research. For 5 A Day recipe ideas, see 5 A Day recipes. When people hear that they should be eating 5 portions of fruit and veg a day, the initial response may be 'how can I do that?'.