5 a day

Helping you get your 5 a day.

Helping you get your 5-a-day

We are committed to helping our customers make healthier food choices for themselves and their families, it can be easier than you think to eat five portions of fruit and veg a day. Frozen, dried, canned (without added sugars or salt) and 100% juice all count towards 5 a day as well as fresh produce. You can keep the costs down too by buying canned and frozen fruit and veg and buying fresh fruit and veg when it’s in season as it is usually cheaper.

Look out for the handy 5-a-day tips on our till screens too when you are shopping in store.

What does it mean?

5 a day is an essential part of a healthy diet and is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems. Your five portions should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients.

For more information on why fruit and vegetables are important as part of a balanced
diet, take a look at the pages listed below:


What is a portion?

Fresh, frozen, dried and canned varieties (without added sugar or salt) of fruit & veg all count, as do natural fruit juices, beans and pulses (although they only count as one portion a day).

White  Onion  Cauliflower    
 1 medium onion
High in fibre & a source of protein
 8 florets of cauliflower
High in vitamin C
3 tbsp of chopped swede High in fibre & a source of vitamin C  
 1 medium banana
Source of Potassium, Manganese and vitamin B6
Half a pepper
High in vitamin C 

 Half a grapefruit  High in fibre &    vitamin C

  1 cob of corn    High in fibre
 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 vitamin C & fibre
 1 medium tomato
High in vitamin C
 7 slices of beetroot
High in folic acid
2 handfuls of raspberries
High in vitamin C 
 7 strawberries
High in vitamin C & fibre 
 2 medium plums
High in fibre & vitamin A
1 handful of grapes  1 tbsp currents Source of Manganese & Potassium  
 1 medium apple
High in fibre
2 spears of broccoli
A source of folic acid & high in protein 


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