We are snacking on fruit & filling at least half our plate with veg to get more fruit & veg in our diets this Healthy Eating Week #HEW22
In the UK, healthy eating guidelines recommend fruit and vegetables should make up over a third of what we eat. Did you know that only around one in three adults have their 5 A DAY?
Fruit and vegetables provide a range of essential vitamins, minerals, and fibre as well as a variety of compounds produced by plants which give fruit and vegetables their colour and may benefit health.
Fruit and vegetables can also help you to maintain a healthy weight because they are generally low in calories – you can eat plenty for relatively few calories!
Different coloured fruit and vegetables contain their own combination of nutrients. Eating a variety of different coloured fruit and vegetables as part of meals and snacks provides us with a range of important nutrients. Remember it is at least 5 A DAY – more is better!
🍌 A portion of fruit or vegetable is 80g – a medium-sized banana or apple, two or more plums or satsumas, or three heaped tablespoons of cooked vegetables
🍇 A portion of dried fruit is 30g – a heaped tablespoon of raisins, two figs or three prunes
🥃 150ml glass of unsweetened 100% fruit or vegetable juice or smoothie counts as a maximum of one of your 5 A DAY
🥣 Three heaped tablespoons of pulses count as a maximum of one of your 5 A DAY
Here are some tips for getting your 5 A DAY:
1. Try to include fruit and vegetables at breakfast like fruit on your porridge or mushrooms with your eggs 🍓🍄
2. Bring fruits and vegetables as on-the-go snacks 🍎🥕
3. Add vegetables and pulses to curries and stews. Try grating carrots or courgettes into your meals to add flavour and texture 🍛🍝
4. Fresh, frozen, dried, and canned all count. Go for 100% fruits and vegetables with no added sugar or salt and tinned in water or natural juice 🥫
Which 5 a day do you like the most? Let us know in the comments below.
#HEW22 #healthyeatingweek2022 #5aday
