A closer look at:

Fruit and vegetables.

Lots of people know we should be eating more fruit and veg, but most of us still aren’t eating enough.  These are important sources of nutrients, vitamins, fibre and minerals. Fresh, frozen, tinned (though avoid those in syrup), dried or juice (with care, this has high sugar and low fibre so no more than 150ml) all count.

What's included?

All fruit and veg, including: apples, pears, oranges, bananas, grapes, strawberries, mango, pineapple, raisins, broccoli, courgettes, cabbage, peas, sweetcorn, lettuce, tomatoes, carrots.

What to do?

Eat plenty of fruit and vegetables. Aim for at least 5 portions of a variety of fruit and veg each day. There is evidence to suggest that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some types of cancer.

Top Tips

Remember not to include potatoes when you’re adding up your portions of fruit and veg, because these count as a starchy food.

Try to eat as many different types of fruit and veg as you can. Always keep some fruit with you to snack on when you’re hungry. Keep some frozen veg in the freezer, so you don’t run out.

When you’re cooking or serving fruit and veg, try to avoid:

• adding fat or rich sauces (e.g. carrots glazed with butter or parsnips roasted in a lot of fat)

• adding sugar or syrupy dressings (e.g. stewed apple with sugar or chocolate sauce on banana)