5-a-day The Easy Way!
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We all know we should be eating at least five portions of fruit and veg a day but there’s still confusion about what makes up a portion, and whether glugging a litre of orange juice will do!
It’s really not as complicated as it might sound, and we’re here to help answer your questions…
What counts?
Yes! Fresh fruit and vegetables can be really cheap, especially when they’re in season, but it’s not always practical for everyone to buy fresh. Don’t panic!
Yes! Frozen vegetables provide lots of variety and in some cases they retain their nutrients even better than fresh veg. They also need no preparation and only take 5 minutes to cook!
Yes! Tinned fruit and veg can be nutritious and excellent value. It’s easy to keep a stock in the cupboard too. Look for varieties in water or natural juice without added salt or sugar.
Yes! Juices are convenient and popular but only one glass a day counts – this is because you lose some of the important nutrients, such as fibre, when you juice fruit or veg. Juicing also breaks down the natural sugar in fruit which means it’s easier for the sugar to damage your teeth. For children it’s better if fruit juice is diluted and drunk only with meals.
Yes! Dried fruits are very nutritious and also very sweet (the sugar is concentrated because there’s no water). They’re easy to stock up on and adding a handful to cereal or low-fat yoghurt boosts your fruit intake effortlessly.
Yes! Pulses and beans count but, like juice, only once a day. These include baked beans, lentils, kidney beans and chickpeas, among others. They can be bought dried (they often need soaking in water overnight before cooking) or ready to eat in tins (avoid those with added salt, or rinse well before eating). Pulses and beans are also a great source of cheap and tasty protein.
Yes! Fruit and vegetables in soups, casseroles, pasta sauces, sandwiches and other prepared foods all count. Remember though, processed foods such as ready meals, might contain high levels of sugar, salt or fat. Most of us need to cut down on these, so always check packs and, where possible, use the nutritional signposting to help you choose healthier varieties.
What doesn’t count?
No! Potatoes, yams and cassava, although vegetables, don’t count. This is because they fall into the starchy, carbohydrate food group.
No! Fruit flavoured water, soft drinks and squashes or cordials don’t count – only 100% pure fruit juice.
No! Vitamin supplements don’t count. You may have been advised by your doctor to supplement your diet (for example, women who are pregnant or may become pregnant should take folic acid supplements), but you should eat at least 5-a-day as well – food offers nutritional benefits that supplements can’t provide.
What is a portion?
This varies according to the type of fruit or vegetable but you don’t need to remember lots of complicated rules. The official portion for fresh, frozen or tinned fruit and veg is 80g – but we know that you’re unlikely to weigh out every portion you eat!
So, if you’re cooking from scratch, three heaped tablespoons or a large handful of most fruit and veg is around a portion. If in doubt, add a little extra. Dried fruit is around one tablespoon, while juice is 150ml, or a small glass.
If you’re buying Asda’s own label ready meals you can check for the 5-a-day icon which will tell you how many portions are in one serving.
What’s so great about fruit and veg?
Well, they’re naturally low in fat and high in fibre. Eating a variety of fruit and veg helps us to eat both types of fibre: insoluble and soluble.
Insoluble fibre helps to keep bowels healthy and stop constipation. Foods rich in this sort of fibre (fruit & veg and wholegrain cereals) are more bulky, keeping us fuller for longer. Soluble fibre is found in beans, lentils and oats, and may help to reduce the amount of cholesterol in the blood.
They’re packed full of essential vitamins and minerals, each of which plays a different role in your body. Some are needed in higher amounts than others, but even those needed in tiny amounts are essential to good health. Some are absorbed and used by the body more efficiently in the presence of other. Some are lost during cooking while others are made more available to the body when cooked.
It may sound complicated but the key message for you is: variety! Eat as many different types of fruit and veg as possible, in as many forms as possible, and you can get all the vitamins and minerals your body needs.
And the benefits don’t stop there. Studies suggest that eating fruit and vegetables reduces the risk of certain cancers including mouth, throat, stomach and colorectal cancers. There’s also strong evidence that eating plenty of fruit and vegetables protects against coronary heart disease.
So, how can I increase my intake?
Breakfast
- Throw frozen berries into a blender with low fat yoghurt and some rolled oats for a speedy, tasty and nutritious breakfast
- Add a handful of dried fruit or a chopped banana to cereal
- Have (reduced salt and sugar) baked beans or grilled tomatoes on wholemeal toast
- Drink a glass of unsweetened fruit juice with your usual breakfast
Snacking
- Take a small bag of dried fruit to work with you - have you tried apricots, apple, figs and dates? Mix with a few unsalted nuts for a really satisfying snack
- Prepare a fresh fruit salad the night before – bite size pieces of grapes, strawberries, blueberries, kiwi and melon are delicious and refreshing
- A small tub of hummous and chopped crunchy carrots to dip will see you through the afternoon
Lunch
- Always add some salad – a few crispy lettuce leaves, finely chopped crunchy red and yellow peppers and sliced beef tomatoes are all good in sandwiches
- When cooking brown rice or wholemeal pasta, add a little extra and use it for lunch the following day. Add cooked or raw vegetables – use your favourites or try something new like cooked aubergine, raw sugar snap peas or baby spinach
- Hearty soups are perfect for winter - use lots of vegetables and add lentils or other pulses to boost the veg content and make it more filling. Make up a batch at the weekend and freeze it in portions – leave it in the fridge overnight to defrost and warm through in the morning before taking to work in a flask
Dinner
- Add vegetables or a tin of chick peas or kidney beans to casseroles and stews
- Swap a meat feast pizza for the veggie special
- A salad can be a complete meal with the addition of some carbohydrate and protein – try a salade Niçoise, made from salad leaves, French beans, tomatoes, black olives, boiled egg, tuna and new potatoes
- Stir fries are quick to prepare and perfect for including a rainbow of vegetables
- When you need a sweet treat, go for fruit crumble, baked apples with sultanas or exotic fruit salad of mango, pineapple and papaya with fresh lime juice
Great recipes are everywhere. Use the internet, pick up ideas from your Asda magazine, ask friends, watch TV cookery shows. The more you think about including extra fruit and veg in your food, the easier it will become!
How about convincing kids?
Children can be difficult to convince about the joys of fruit and vegetables and it can take up to 12 tries before a child develops a liking for a particular food. It’s important that they develop good eating habits as early as possible. So, once your child is over two years old, he or she should be eating the same food as the rest of the family, although smaller portions. Don’t be discouraged if they still refuse some fruits and vegetables - you just have to use your imagination to make sure they get all the nutrients they need!
Try these tips:
Involve children with preparation and cooking – they’re more likely to eat the food when they helped make it.
Finely chop or purée vegetables and add to soup, mashed potato, pasta sauce or stews.
Try serving veg differently – raw or stir-fried can be more interesting than boiled.
Smoothies are always a hit and can pack in loads of fruit.
Above all, set a good example – your children won’t eat fruit and veg if you don’t!
Visit the 5-a-day website for lots more ideas from other parents.
