5 A DAY

The Government recommends an intake of at least five portions of fruit or vegetables per person per day to help reduce the risk of some cancers, heart disease and many other chronic conditions.

Getting your 5 A DAY is easy. There are plenty of ways to add more fruit and vegetables to your daily meals. Here are some ideas to get you started.  Whether you're cooking for a family or eating on the run, our tips and recipes can help you get your 5 A DAY

5 A DAY portion sizes (link to NHS Choices website)

The Eat Well Guide is a tool used to define government recommendations on eating healthily and achieving a balanced diet. The New Eat Well Guide (2016) says a healthy diet should now include more fruit, vegetables and starchy carbohydrates, and fewer sugary foods and drinks.

Eight tips for healthy eating:

Food gives you energy. So, try to have regular hot meals and drinks throughout the day.

1. Base your meals on starchy foods. These should make up around one third of the foods you eat, and include potatoes, cereals, pasta, rice and bread. Choose wholegrain varieties as they contain more fibre and can help you feel full.
2. Eat lots of fruit and vegetables. Eat at least five portions of different fruit and vegetables a day. A 150ml glass of unsweetened 100% fruit juice can count as one portion, and vegetables cooked into dishes also count. 
3. Eat more fish. Aim for at least two portions a week, including at least one portion of oily fish. Choose fresh, frozen or canned. Oily fish include salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards.
4. Cut down on saturated fat and sugar. Saturated fat is found in foods such as hard cheeses, cakes, biscuits, sausages, cream, butter, lard and pies. Choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados. Cut down on sugary drinks, alcoholic drinks, sugary breakfast cereals, cakes, biscuits and pastries.
5. Eat less salt. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Adults and children over 11 years should eat no more than 6g of salt a day. Read more...
6. Get active and be a healthy weight. Being overweight or obese can lead to health conditions. Being underweight could also affect your health. If you’re trying to lose weight, aim to eat less and be more active. Physical activity can help maintain weight loss or be a healthy weight.
7. Don’t get thirsty. We need to drink about 1.6 – 2 litres every day to stop us getting dehydrated. All non-alcoholic drinks count. Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and also bad for teeth.
8. Don’t skip breakfast. Research shows that eating breakfast can help people control their weight. A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health. A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.