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Fruits and vegetables

Fruits and vegetables are brimming with fiber, plus a whole range of vitamins and minerals, and because they’re low in calories, they make an important and healthy addition to any diet.

FRUITS and VEGETABLES – FIVE A DAY

Scientific studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of getting illnesses, such as heart disease and some cancers. For this reason, health authorities recommend that you eat at least five portions of fruit and vegetables every day – and it doesn’t matter whether they’re fresh, tinned, frozen, cooked, juiced or dried.

HOW MUCH IS A PORTION?

One piece of medium-sized fruit – for example, an apple, peach, banana or orange
One slice of large fruit, such as melon, mango or pineapple
One handful of grapes or two handfuls of cherries or berry fruits
One tablespoon of dried fruit
A glass (roughly 100ml) of fruit or vegetable juice
A small tin (roughly 200g) of fruit
A side salad
A serving (roughly 100g) of vegetables – for example, frozen or mushy peas, boiled carrots or stir-fried broccoli
The vegetables served in a portion of vegetable curry, lasagne, stir-fry or casserole

So how does this advice translate to real life? How do you make sure that you get your five portions a day? Here’s some ideas:

Breakfast Glass of pink grapefruit juice for breakfast = 1 portion
Mid-morning snack Small pack of dried apricots for mid-morning snack, instead of a chocolate bar or bag of crisps = 1 portion
Lunch Side salad with lunch = 1 portion
Main meal Sugar snap peas and asparagus, served with main meal = 1 portion
Dessert Strawberries with dessert = 1 portion


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