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.