Fruit and vegetables can be used in so many ways – fresh, frozen, dried and canned without added sugars or salt all count towards your 5-a-day. And remember to look for them when they are in season as they will probably be on promotion in store – helping look after your purse too!

Eat your greens... and your reds, oranges, purples...to get the most benefit of obtaining different combinations of nutrients. Fruit and vegetables are heroes of the food groups because they’re full of vitamins and minerals.

Eating a variety of different coloured fruits and vegetables every day is the simplest way to enjoy a healthy balanced diet. That’s because each of the groups get their colour from a different combination of nutrients and natural substances. Which means more natural goodness in our diets.

Satisfy your sweet tooth naturally with fruit and enjoy vegetables at each meal or snack. Here’s an easy guide to what can count as a 5-a-day portion…

White

14 button mushrooms

A source of vitamins B2 and B5, folic acid and fibre

 


1 large parsnip

High in fibre


3 tbsp of chopped turnip

High in protein & a source of fibre & vitamin C


1 medium onion

High in fibre & a source of protein

 


3 tbsp of chickpeas

A source of folic acid & fibre

 


8 florets of cauliflower

High in vitamin C


3 tbsp of chopped swede

High in fibre & a source of vitamin C

Orange

2 satsuma/clementines

High in vitamin C & fibre


2 x 2 inch slice of mango

High in vitamin A & C


1 medium orange

High in vitamin C


150ml of orange juice

High in vitamin C

 


3 tbsp of sliced carrots

High in vitamin A

 


1 nectarine

High in vitamin C


2 inch slice of papaya

High in fibre & vitamin C

Yellow


2 slices of melon

 


1 cob of corn

High in fibre


3 whole apricots

High in fibre


1 medium banana

Source of potassium, manganese & vitamin B6

 


2 inch slice or 2 rings of pineapple

A source of vitamin C

 


Half a pepper

High in vitamin C


Half a grapefruit

High in fibre & vitamin C

Red


1 medium tomato

High in vitamin C

 


7 slices of beetroot

High in vitamin C


2 handfuls of raspberries

High in vitamin C


7 strawberries

High in vitamin C and fibre

 


14 cherries

A source of fibre

 


2 tbsp of cooked rhubarb

High in fibre


10 radishes

High in fibre & protein & a source of vitamin C & folic acid

Blue/purple


2 medium plums

High in fibre & vitamin A


1 handful of blackberries

High in fibre & a source of vitamin C & E


2 whole dried figs

A source of fibre


2 handfuls of blueberries

A source of vitamin C

 


1 handful of grapes

 

 


2 whole dried prunes

A source of fibre


1 lbsp of currants

A source of manganese & potassium

Green


2 inch slice of cucumber

A source of fibre


Half an avocado

A source of fibre & vitamin E


3 tbsp of peas

High in fibre & a source of vitamin A & C


1 medium apple

High in fibre

 


1 cereal bowl of lettuce

A source of fibre & folic acid

 


2 spears of broccoli

A source of folic acid & high in protein


1 cereal bowl of spinach

High in folic acid