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WOW Fitness has created this blog so that we can communicate with you in a fun and personal manner with a variety of subjects from fitness techniques to new products on the market to funny and interesting things we come across in our daily exercise lives. We'll try to keep it light hearted and informative... please feel free to make comments regarding our posts and indeed any thoughts you may have on the subject in discussion. In the meantime we hope you enjoy reading our posts, and be sure to bookmark this page for quick and easy access.
WOW Fitness Team

Friday 17 June 2016

Why EAT 5-A-DAY?

WOW Fact – The message to eat 5 portions of fruit and vegetables a day has been drummed in to us for years. A minimum of 400g (or five 80g portions) of fruit and vegetables a day is said to lower the risk of serious health problems, including heart disease, stroke, type 2 diabetes and some cancers. As most fresh fruit and vegetables are low in fat and calories, the five-a-day target can help you maintain a healthy weight and heart.


VERY LARGE FRUIT: cantaloupe melons, watermelons, pineapple = 1 LARGE SLICE

LARGE FRUIT: grapefruits, mangos, papayas = HALF A FRUIT

MEDIUM FRUIT: apples, avocados, bananas, oranges, peaches, pears = A WHOLE FRUIT

SMALL FRUIT: apricots, clementines, figs, kiwi fruit, passion fruit, plums, satsumas, tomatoes = 2 WHOLE FRUIT

BERRY-TYPE FRUIT: blackberries, blackcurrants, blueberries, cherries, cranberries, gooseberries, grapes, raspberries, strawberries = 1 CUPFUL(SHOULD BE COFFEE MUG SIZED)

STEWED, TINNED, MIXED FRUIT: apples, apricots, fruit cocktail, fresh fruit salad, peaches, pears, pineapples = 3 TBSP

DRIED FRUIT: apricots, bananas, cranberries, dates, figs, papaya, pineapple, raisins, sultanas = 1 TBSP

FRUIT JUICE: all actual fruit juices, including tomato, freshly squeezed or processed, not fruit drinks = 1 MEDIUM GLASS (150ML/ 5FL OZ)

MIXED SALAD VEGETABLES: celery, cucumber, iceberg and other pale lettuces = 1 DESSERT BOWLFUL

CRUCIFEROUS VEGETABLES: broccoli, Brussels sprouts, cabbage, cauliflower, radishes, turnips, swedes = 2 TBSP

GREEN LEAFY VEGETABLES: chard, dark green winter cabbage, kale, pak choi, rocket, romaine lettuce, spinach, watercress = 2 TBSP

OTHER VEGETABLES: aubergines, carrots, green beans, mushrooms, onions, peas, peppers, squashes = 2 TBSP

SPROUTING BEANS: alfalfa, bean sprouts = HALF A CUPFUL

BEANS AND PULSES: baked beans, black beans, chickpeas, kidney beans, lentils, soya beans = HALF A CUPFUL


1) Sprinkle a cup of berries on your cereal - 1 portion.

2) Mash a banana on your toast instead of jam - 1 portion.

3) Make a smoothie: Combine a glass of fruit juice with a banana, and a cupful of berries or another fruit - 3 portions.

4) Have beans on toast with a grilled tomato - 2 portions.

5) Combine fresh fruit and yoghurt: Try a chopped apple with 1 tbsp chopped apricots and 1 tbsp apricots with low-fat natural yoghurt - 3 portions.


1) Instead of buying a pre-packed sandwich, get one made to order and ask for tomato, avocado, rocket, onions and alfalfa sprouts with your filling - 1-2 portions.

2) Bring soup to work in a flask - heat up a can and throw in some frozen peas, sliced mushrooms, carrots, sweetcorn or asparagus. Each 2tbsp is a portion.

3) Have a glass of juice instead of a fizzy drink - 1 portion.

4) Have a dessert. A portion of fruit after your meal will fill you up and add nutrients - 1 portion.


1) Add vegetables to pizzas and stir fries. Pile pizza with mushrooms, peppers, spinach and extra tomato sauce. Add carrots, peppers and bean sprouts to stirfries - 1-2 portions.

2) Make a fruit dessert: Stuff a cored apple with 2tbsp raisins and bake at 200C/400F/Gas 6 for 45 minutes - 2 portions.

3) When making mashed potato, add vegetables. Cabbage, swede, carrots, parsnips, chopped onion or sweetcorn all work well - and add nutrients - 1 portion.
In a nutshell, eat WOW, feel WOW! Fruit & Vegetables go together like Cardio & Weights, Water & Tea, Yoga & Sleep and Motivation & Perseverance...

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