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.

WHAT IS A PORTION?

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

5 WOW WAYS TO HELP YOU EAT 5 AT EVERY MEAL:

Breakfast

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.

Lunch

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.

Dinner

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...