12 WAYS TO GET YOUR FIVE A DAY

Running out of ideas for how to get your five portions of fruit and vegetable a day? Here's some inspiration.

1. A LAMB AND VEGETABLE KEBAB - UP TO 2 PORTIONS

 

Kebabs are a super barbecue option - you can add mushrooms, peppers and onions. Don't forget corn cobs can be finished on the barbecue too. Add a bowl of salad and you've chalked up an extra portion. 

2. BAKED BEANS ON TOAST - 1 PORTION 

Pulses (lentils or beans) of any type count as one portion. Top with a sliced tomato for a tasty two-portion snack. 

3. AN AVOCADO AND TOMATO SALAD - UP TO 3 PORTIONS 

Half an avocado counts as one portion. Add two large tomatoes and a handful of salad leaves and you're three portions ahead! 

4. CEREAL TOPPED WITH A BANANA - 1 PORTION

 

A simple way to get an extra portion a day: slice a banana on top of that morning cereal.

5. A MINI PACKET OF RAISINS - 1 PORTION

Around ½ to 1 tablespoon of raisins or two dried apricots or prunes is the equivalent of one portion. 

6. A SMOOTHIE (WITH WHOLE FRUITS IS BEST) - UP TO 2 PORTIONS 

A smoothie counts as at least one portion - often two or more. Smoothies made from whole fruits are best, as they contain fibre. 

7. A HOME-MADE BLUEBERRY MILKSHAKE - 2 PORTIONS

Home-made shakes help pile up the portions. However, takeaway shakes made without real fruit don't count. As 80g of blueberries (avurinelli) equals one portion, it should be easy to make a two-portion shake. 

8. CHICKEN AND VEGETABLE STIR FRY - 2 TO 3 PORTIONS 

It's easy to get two or even three portions of vegetables into a stir fry, so go for a wide and colourful selection - red and green peppers, onion, broccoli, beansprouts, sweet potatoes and so on.

9. FRESH SOUPS - 2 TO 3 PORTIONS 

It varies between flavours. Soups like pepper rasam, broccoli spinach soup, mixed vegetable soup, palak soup, cucumber soup, etc. - half a carton is a two to three-portion for lunch or supper. 

10. TWO HANDFULS OF CHERRIES OR GRAPES - 1 PORTION

Make a change from an apple a day: always make the most of whatever fresh fruit is in season. 

11. A SMALL PUNNET OF STRAWBERRIES - 1 PORTION

Wimbledon wouldn't be Wimbledon without strawberries. Try topping with fresh cream or yogurt. 

12. A CHEESE, TOMATO AND CUCUMBER SANDWICH - 1 PORTION 

The vegetables have to add up to 80g to count as a portion so you'll need one large tomato and a generous helping of cucumber to make up the weight. 

MAKE YOUR SKIN GLOW

Everyone has a favourite face cream or treatment, but beautiful skin starts on the inside. Eat the correct balance of foods and you'll feed your skin the vital nutrients to help it stay soft, supple and blemish-free. 

EAT PLENTY OF FOODS RICH IN VITAMIN C such as blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes; they all help to produce collagen that strengthens the capillaries that feed the skin. 

MAKE SURE YOU GET ENOUGH OMEGA-3 AND OMEGA-6, both essential fatty acids. You will find omega-3 in oily fish, but plant sources like linseeds and flax seeds and there oils are excellent, too. For omega-6 try safflower, sunflower and corn oils. 

EATING FOODS THAT CONTAIN SULPHUR can help to keep skin smooth - garlic and onions are ideal. 

GO FOR FOODS RICH IN VITAMIN E, such as almonds, avocado, hazelnuts, pine nuts and sunflower and corn oils. 

ZINC-RICH FOODS, such as wheat germ, liver, pumpkin seeds, sardines and oysters, help to repair skin damage and keep it soft and supple. 

FOODS RICH IN VITAMIN A helps new skin to grow. Liver, eggs, milk and oily fish are good sources along with fortified cereals. 

EAT A FEW DRIED APRICOTS EVERY DAY. They're full of iron to help improve your skin tone. So are sesame seeds - add them to cereals and muesli. 

DRINK PLENTY OF WATER TO REHYDRATE YOUR SKIN - aim for eight glasses a day. Tea, coffee and juices do count, but for really great skin stick to plain water and don't smoke. 

OF ALL THE B VITAMINS VITAL FOR GREAT SKIN, vitamin B2 or riboflavin helps your skin glow. Best sources include beef, cheese, eggs, liver and Marmite.

Finally, once you make changes to your diet, DON'T EXPECT AN OVERNIGHT MIRACLE. It takes six weeks for new skin to emerge up to the surface, so the visible benefits from dietary changes will take just as long. So it's never too soon to start. 

BEAT YOUR SKIN PROBLEMS:

IS IT VERY DRY? Dry, rough skin combined with coarse, dry and brittle hair (as well as tiredness) can be a sign of an underactive thyroid, so if you're worried, check with your GP. But for general dry skin problems, try increasing your intake of foods rich in beta-carotene (such as yellow and red peppers and dark green leafy vegetables such as spinach) and upping your intake of omega-3-rich oils. Add a teaspoon of flax oil to salad dressings or sprinkle some flaxseeds on your cereal daily. 

IS IT ITCHY? Get some relief by opting for foods high in B vitamins, such as eggs, fish, lentils, nuts and whole grains. B vitamins improve poor circulation, which is sometimes associated with itchiness. 

IS IT OILY? Cut down on processed and junk food as well as foods high in sugar, such as cakes and biscuits as well as hard fats. Dip bread in olive oil or hemp seed oil for a tasty treat instead of using butter. 

FOR ACNE? Try selenium-rich foods, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts and whole meal bread. Combine with vitamin E for the best effect. 

HOW TO WIN THE COLD WAR

Boosting your immunity is not just about taking extra vitamin C. It certainly pays to eat lots of fruit and vegetables that are packed with it, but there are many more foods you can eat to keep yourself fit over the winter months. 

Our eating plan has been designed to ensure that you eat all the nutrients you need to get your immune system in tip-top shape. We've included immune-boosters from the most important nutrient groups - from those we've all heard of, such as vitamins and minerals, to ones you might not know much about, such as phenols (found in grapes). 

Many of these substances are contained in the plants' own natural defences, so when you eat those fruits, vegetables and herbs, those same compounds strengthen your immunity. 

TRY TO EAT EVERY DAY

Fruits: Apples, grapes, oranges, tomatoes and seasonal berries, such as blackberries, blueberries and strawberries 

Vegetables: Garlic, lettuce (vary types, to take advantage of the widest variety of different nutrients, and so you don't get bored), red or green peppers, spinach and watercress

Other: Olive oil and whole grains, such as whole wheat bread

TRY TO EAT 2-3 TIMES A WEEK

Fruits: Avocados, bananas, blueberries, kiwi fruits

Vegetables: Alfalfa or bean sprouts, broccoli, carrots, kale, onions, parsley, potatoes

Other: Chicken (skinless reduces the fat content), eggs, fish, flaxseed oil, linseeds, milk (one study shows that organic milk has higher levels of vitamin E, omega-3 essential fatty acids and anti-oxidants than conventional), oats, raisins, red wine, rice, soya, tea, yogurt (products containing beneficial bacteria will help to keep your gut healthy) 

TRY TO EAT ONCE A WEEK 

Fruits: Grapefruit, lemon, limes (try grating unwaxed lemon or lime zest onto salads 

Vegetables: Cabbage, cauliflower, celery, chilli peppers, leeks, okra, peas, mushrooms, sweet corn, sweet potatoes 

Other: Almonds, Brazil nuts, chocolate, green tea, lentils, quinoa (the most nutritious of all) 

TRY TO EAT AT LEAST ONCE A MONTH

Fruits: Apricots, melon, papaya, pears, pineapples

Vegetables: Brinjal, beetroot, pumpkin or squash 

Other: Chicken livers, chickpeas

EAT SEASONALLY

Raisins - A great snack. Choose organic to avoid preservatives

Sweet potato - Try them baked 

Dried apricots - Great for lunchboxes and very filling

Oranges - Tuck into lunchboxes or cut into segments

Sesame seeds - Sprinkle into stir-fries, salads or over cereal

“EAT ALL THE NUTRIENTS YOU NEED TO GET YOUR IMMUNE SYSTEM IN TIP-TOP SHAPE”

EAT RIGHT, SLEEP TIGHT

Lack of sleep is a common complaint; with only one in 10 of us say we always get a good night. What you eat can really help: 

Did you sleep well last night? If not, then the chances are that today you're feeling jaded and not as productive as usual. Studies have found a relationship between the quantity and quality of sleep and health problems, such as the risk of diabetes, high blood pressure, heart disease and depression. Lack of sleep is also believed to suppress the immune system, leaving you vulnerable to infections. 

Although seven hours is usually cited as the amount of sleep we need, there is no magic number. We tend to need slightly less sleep as we age, but sleep needs are also individual. You may function best on seven hours a night, while someone else may need nine or as few as four hours to lead a happy, productive life. 

WHAT TO TRY...

 

Drinking a glass of warm milk before bed will help you to sleep better. Dairy products are rich in the amino acid tryptophan, as well as calcium, both of which boost the levels of sleep-inducing substances serotonin and melatonin. 

Eating a carbohydrate-rich snack, like a slice of toast or a bowl of cereal, an hour or so before going to bed stimulates the release of insulin. This helps to clear amino acids that compete with tryptophan from the bloodstream, allowing more of this sleep-inducing amino acid to enter the brain.

Herbal teas, such as chamomile (seemai samandhi), orange blossom and Valerian, have a sedative effect.

Foods that aid sleep include yogurt, milk, cheese, oats, bananas, poultry, eggs, peanuts and tuna - all contain good amounts of tryptophan. 

Try a relaxing routine before bed, like a warm bath or some gentle yoga or stretching. Establish a regular bedtime and waking-up schedule as this helps set your body clock to these times.

Some research links low calcium intake with sleep problems. Dairy products are the best source of calcium and if you don't eat at least three servings of dairy products a day, you may be lacking in it, so it could be worth taking atleast three servings of dairy products like milk, curd or buttermilk.

If you suffer from Restless Legs Syndrome, a constant urge to move the legs, often accompanied by a tingling sensation you may be short of iron. Make sure your bedroom is neither too hot or cold. A dab of lavender oil on your pillow aids relaxation, too.

WHAT TO AVOID

 

Say no to an after-dinner espresso or late-night coffee. The stimulant effect of caffeine reaches its peak one to four hours after it's consumed, but some people can feel its effects up to 12 hours later. Some over-the-counter cold and headache remedies are also high in caffeine.

A large late evening meal interferes with sleep by causing the stomach to produce acid, resulting in heartburn and indigestion. Try to eat at least three hours before going to bed.

Exercise produces stimulants that stop the brain from relaxing quickly so it's better to exercise earlier in the day, if possible. Generally, regular exercise can help promote better sleep.

Don't take supplements just before bed. Some B vitamins can make it more difficult for you to drop off. 

Eating a high-protein meal without carbs may keep you awake - protein-rich foods contain the amino acid tyrosine, which perks up the brain. 

Although a couple of drinks may help you to drift off to sleep, too much alcohol causes blood sugar levels to drop, so you may wake up in the middle of the night. Nicotine is a stimulant, so smokers take longer to fall asleep and are more likely to suffer sleep.

KICK THOSE BAD HABITS!

Now's the time to adopt some new routines so you can start your day eating better and feeling fitter.

BAD HABIT... SPEED EATING

 

Eating too quickly means you're more likely to miss the 'I'm full' signals that the stomach sends the brain, so you end up over-eating. Gulping your food down in a rush can also result in indigestion. 

HOW TO BREAK IT... Slow down, chew your food thoroughly before taking another mouthful, and focus on what you're eating. Take a 10-minute break before reaching for a second helping or another course then ask yourself if you're still hungry before you have any more. 

BAD HABIT... FINISHING YOUR KIDS' FOOD

 

Food eaten from someone else’s plate doesn’t count right? Wrong! The handful of chips or that unfinished pasta that you pinched from the kid’s dinner all mount up. 

HOW TO BREAK IT...Sit down with your children at teatime and have a small snack such as a piece of fruit, a yogurt or a couple of oat biscuits - this way you're less likely to pick at their leftovers. 

BAD HABIT... GETTING STUCK IN A FOOD RUT

 

Many of us are happy to stick to the same few safe meals week in, week out, especially when we need to get something on the table quickly. However, if you eat the same foods all the time you're much more likely to miss out on important nutrients. What's more, it can lead to cravings and bingeing as you start to find your meals dull and unsatisfying. 

HOW TO BREAK IT... Resolve to try at least one new recipe or food each week. You'll find plenty of delicious seasonal ideas in Good Food each month. And with up to 50,000 products stocked in the average supermarket, there's no excuse for not cooking with a variety of foods. So next time you go shopping, try something different. 

BAD HABIT...MINDLESS MUNCHING

 

A handful of peanuts or crisps while you're preparing dinner or a few too many chocolate biscuits while you're watching TV - we eat for all sorts of reasons and it often has more to do with habit than genuine hunger. 

HOW TO BREAK IT... Think about what you're eating. Make a rule that you can only eat when sitting down at the table, as this will make you focus on what you're eating and help to avoid unconscious nibbling and over-indulging.

BAD HABIT... FOOD ON THE RUN

 

Eating on the move can make it hard for you to make healthy choices. It's also more difficult to gauge how much you've eaten and, because your stomach never feels full, you're more likely to overdo it. 

HOW TO BREAK IT... Have three regular meals plus a couple of healthy snacks in-between. Schedule meals and snacks for around the same time each day to train your stomach and brain to recognize meal times. Be prepared - pop a pack of dried fruit in your bag so you're not tempted to buy chocolate or crisps. 

BAD HABIT... SKIPPING BREAKFAST

 

Getting up in the morning can be hard, especially in winter, which is why it's tempting to miss breakfast and have an extra 10 minutes in bed. But if you do, you're missing the opportunity to get a good head start on several key vitamins and minerals, and dietary fiber. Skipping breakfast can also affect your performance throughout the morning. A study by the University of Swansea found that people who ate breakfast tended to work faster, make fewer mistakes in logic tests and have better memory recall compared with those who hadn't eaten breakfast. 

HOW TO BREAK IT... A bowl of cereal with semi-skimmed milk and a glass of fruit juice is a quick, nutritious start to the day. Get out a bowl, spoon and cereal and fill the kettle before bed to save time. If you can't face eating first thing, pack up a healthy snack to take with you - a smoothie or yogurt with some fresh or dried fruit are good choices. A balanced breakfast should include foods from each of the food groups. Try to include at least two servings of fruit. 

BAD HABIT... PICKING AT LEFTOVERS

 

Leftover cooked food will tempt you every time you open the fridge door, and picking at it just piles on the calories.

HOW TO BREAK IT... As soon as you've finished eating, put any leftovers in the freezer (or give them to the dog) so you won't be tempted later. Brush your teeth, rinse your mouth with mouthwash or chew some gum after a meal - the minty taste will remind you that you have finished eating. Best of all, don't cook too much - stick to normal-size portions so you don't have any leftovers.

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10 FOODS TO BOOST YOUR BRAINPOWER

Increase your mental agility and improve your memory by choosing the right foods:

OPT FOR WHOLEGRAIN FOOD

Walk into a room and forget why you're there? Forget already what this article's about? Make sure you're eating a diet rich in a mix of wholegrain foods such as cereals, wheat bran, wheat germ and whole-wheat pasta. 

ENJOY OILY FISH

The essential omega-3 fatty acids - found in oily fish, as well as fish oil, walnut oil and flaxseeds (linseeds) - are high in DHA, fatty acid crucial to the health of our nervous system. Low DHA levels have been linked to a higher risk of developing Alzheimer's disease and memory loss. Fish also contains iodine, which is known to improve mental clarity. 

BINGE ON BLUEBERRIES

Research from Tufts University in the United States and published in the Journal of Neuroscience suggests that blueberry extract can improve short term memory loss. 

EAT MORE TOMATOES

There is good evidence to suggest that lycopene, a powerful antioxidant found in tomatoes, could help protect against the kind of free radical damage to cells which occurs in the development of dementia, particularly Alzheimer's.

ADD VITALITY WITH VITAMINS

Folic acid, vitamin B12 and vitamin B6 intake showed an improvement in recalling information. Folic acid and vitamin B12 help prevent homocysteine from building up in the body - levels of which have been found to be higher in people who have Alzheimer's.
Fortified cereals are a great source of B12 and also contain complex carbohydrates which release energy over a long period and will keep you more mentally alert throughout the day.

GET A BLACKCURRANT BOOST

Vitamin C has long been thought to have the power to increase mental agility. One of the best sources of this vital vitamin is blackcurrants, orange, lemon, guava. 

PICK UP PUMPKIN SEEDS

Just a handful a day is all you need to get your recommended daily amount of zinc, vital for enhancing memory and thinking skills. 

BET ON BROCCOLI

A great source of vitamin K, which is known to enhance cognitive function and improve brainpower.

GO NUTS

A good intake of vitamin E might help to prevent poor memory. Nuts are a great source of vitamin E along with leafy green vegetables, seeds, eggs, brown rice and whole grains. 

BRAINPOWER SUPPLEMENTS

High grade marine fish oil and evening primrose oil is thought to boost brainpower in children. A study by Durham County Council and Mansfield College, Oxford, concluded that 40 per cent of the children sampled improved both their reading skills and attention spans when taking these foods.

L-Carnosine, a strong antioxidant which appears to have dramatic results for a number of conditions: cataracts, improving skin tone, speeding up wound healing, and protecting the brain from plaque formation that may lead to senility and Alzheimer's. L-Carnosine is found in chicken and lean red meat so this could be useful.