Are you getting your five a day?

This is where people normally slip up! A portion of fruit or veg is normally measured as 80g of the following:

• 1 apple, banana, pear, orange or any other fruit of the same size
• 2 plums, kiwi fruit or fruit of a similar size
• half a grapefruit or avocado
• 1 slice of a large fruit such as melon or pineapple
• 3 heaped tablespoons of vegetables (these can be raw, cooked frozen or tinned)
• 3 heaped tablespoons of beans or pulses
• 1 dessert bowl size salad
• 1 heaped tablespoon dried fruit (saltanas, raisins etc)
• 3 dried apricots
• 1 cupful of grapes, cherries or other berries
• 1 small glass of fruit juice or smoothie

Only one glass of fruit juice/smoothie and one portion of pulses count per day.

Your five a day is how many portions of fruit or vegetables you should be eating to maintain a healthy diet. In our modern world we have a diet that is high in carbohydrate, fat and sugar but sadly lacking in fruit and vegetables. Many people, my husband included, shy away from fruit and veg as being 'boring', 'bland' or 'rabbit food'. However, there are some good ways of ensuring your family gets their 5 a day without them realising they are eating them!

Here are some good cheats to help you on your way:

• Why not try a banana sandwich - this is a good one for the kids
• Add a handful of dried fruit to your breakfast
• If you're going out for a meal choose a fruit salad as a dessert
• Add tomatoes, cucumber or salad leaves to your sandwiches
• When making mash add a carrot to the boiling potatoes
• Have a stir fry - low in fat and great for fruit and veg
• Have a fruit juice when drinking out
• Make your own vegetable soup - lovely with fresh bread

There are lots more ways you can add fruit and veg to your diet. Be inventive and adventurous. It really will brighten up your meal, and your health.