Ideas - really easy ways to your 5 A DAY
It's easier than you think to give your kids five portions of fruit and veg a day. For a child, a portion is roughly a handful of whatever fruit and veg you choose. Here are lots of different ideas of how to get a portion.
Defrost one
Frozen fruit and veg counts. It only takes a couple of minutes to microwave some frozen peas.
Open one
Canned fruit and veg counts too. So get busy with the tin opener. Choose canned fruit and veg in its own juice, which is healthier than eating fruit canned in sugary syrup or veg canned in added salt and sugar.
Drink one
One glass (150ml) of unsweetened fruit juice or smoothie per day counts as one portion. So they can start on their way to 5 A DAY at breakfast.
Martin Groves,
Coventry
"Change4Life has made a massive difference to our lives. With the input of a healthier diet and more exercise we find that my wife’s, my son’s and my own energy levels have risen and we are now interacting as a family far more on a daily basis."
Chop one
Fruit can be fun for kids. Peel it, slice it, make shapes with it. Make it easy to enjoy.
Pack one
A piece of fruit or veg can help cheer up a lunchbox. Try carrot sticks, baby tomatoes or a banana with a face drawn on the skin.
Sprinkle one
It’s easy to add fresh, frozen or canned fruit and veg to meals. Try sprinkling sweetcorn or pineapple chunks on top of a pizza.
Dip one
It’s fun to dunk. Cucumber, pepper and carrot sticks all go great with low fat dips.
Mark James,
Leicester
"I have really cut down on salt and sugar and feel an increasing need to eat my 5 a day portions of fruit and veg. I feel more active and able."
Add one
Try grated or chopped carrots in spag bol, or throw tasty veg in to a sauce. There are lots of suggestions of how to include more fruit and veg in your every day cooking here.
Snack on one
Fresh and dried fruit counts. Try raisins or dried apricots - they make a great healthy treat. It’s also a good idea to pack some healthy snacks for when you’re out and about and the kids get peckish.
Pulse one
Lentils, beans and peas are all pulses that count towards 5 A DAY and they can easily be added to stews and salads.
Sheetal Yogeswaran,
Mansfield
"Mainly we have made a change in diet pattern all together. My daughter - who was mostly into sweet juice, sweet breakfast cereal, fried chicken etc - has switched to a diet with fresh fruits and vegetables. Thanks to the guidance on how to eat 5 A DAY."