Getting five a day is easier than it sounds.

We’ve all read that we should be getting five portions of fruit and vegetables as part of a healthy diet. Here are some explainers and tips on how to add natural colour to our menu.

Why are veg and fruit so good for us?

• they’re a great source of vitamins and minerals
• dietary fibre helps keep our gut healthy, lowering the risk of digestive problems and bowel cancer
• a healthy diet reduces the risk of strokes, heart disease and some cancers

But isn’t it hard getting five portions every day?

The main thing to remember is that potatoes and yams, for example, don’t count as they’re so starchy. There’s a lot of other produce to choose from though! And it doesn’t matter if it’s fresh, frozen, juiced, tinned or dried – it all counts! What is important is to get as much variety as possible, as different vegetables and fruits have different benefits.

What about sugar, though?

We know, too, what sugar can do to our teeth. And fruit is  not only sugary but acidic as well, isn’t it? Over the years, people have developed produce that is larger and sweeter than it would be in the wild. Getting five a day just from just fruit would not be as good as when there are vegetables in the mix too. Fruit juices often don’t have the fibre content that eating an orange, for example, would have. And dried fruits, with their concentrated sugar content, may stick to the teeth. Both are therefore better served as part of a meal, rather than a snack. The current trend for juicing vegetables, and sweetening with just a bit of fruit, is a good way to go.

What are some top choices to make?

Choosing nutritious fruit and veg doesn’t mean spending a fortune on exotic produce. Oranges, lemons, grapefruits and blackberries are up there with the top performers. And vegetables? Spinach, broccoli, chard, and beets (including the green leafy bit) are all great for us, and tasty too.

Soups and stews!

Wash it all and chop up a big batch. Freeze some and eat some. Just the recipe for all this cold weather!

 Further reading:

• Food for thought – school meals
• Children and tooth decay – what’s happening
• Health advice from your dentist
• external link to NHS Live Well
• external link to NHS suggestions for healthier snacks for kids

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