Next update - (at least) 5 a day! Sounds simple, but most people do not actually eat five portions or fruit and vegetables a day.
Here are some tips to boost your fruit and veg intake!
- At breakfast, add fruit to cereal, porridge or lower-fat yoghurt. Try a handful
of berries or a chopped banana. Add mushrooms or tomatoes to scrambled eggs.
- Frozen fruit and veg count towards your 5 A DAY. It only takes a couple of
minutes to microwave some frozen peas, mixed vegetables or mini corn on the cob.
- Canned fruit and veg count too. It’s healthier to choose fruit canned in juice
rather than sugary syrup, and veg canned in water without added salt or sugar.
- It’s easy to add fresh, frozen or canned fruit and veg to meals. Sprinkle
sweetcorn or pineapple chunks on top of a thin-based pizza, or liven up soups
and sauces with a handful of kidney beans, peas or sweetcorn.
- Add fruit and veg to your favourite meals. Try adding chopped carrots to
Bolognese sauce, sprinkle chopped red peppers on your pasta, or mix veg such as
peas into mashed potato to make it even tastier. Add tomatoes to your omelette
or mushrooms to your next stir-fry.
- Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated
carrots.
- Sticks of cucumber, peppers and carrot, and cauliflower or broccoli florets are
delicious with dips such as salsa or lower-fat cheese spread.
- Have a salad or vegetable side dish with your main meal. If you’re having
shepherd's pie, have some peas too. If you’re having a roast dinner, add some
carrots or broccoli to your plate.
- One glass (150ml) of unsweetened 100% fruit juice counts towards your 5 A DAY.
Fruit or vegetable juice counts as a maximum of one portion a day.
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