Healthy living - 5 A Day Diet

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Healthy living

• 5 A Day Tips

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5 A Day Breakfast

• Add fruits to cereal , porridge or lower fat
  natural yogurt
• One glass (150ml) of unsweetened 100
  fruit/vegetable juice or smoothie combined counts
  as a maximum of one portion of your 5 A DAY.
• Baked beans on whole meal toast

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5 A Day Lunch

• Add some crunch to your sandwiches with lettuce,
  tomatoes, cucumber or grated carrots.
• Sticks of cucumber, peppers and carrot, and
  cauliflower or broccoli florets are delicious
  with dips such as salsa or lower-fat cheese
  spread.
• Add fruit and veg to your favourite meals. Try
  adding chopped carrots to bolognese sauce,
  sprinkle chopped red peppers on your pasta, or
  mix veg such as peas into mashed potato to make
  it even tastier. Add tomatoes to your omelette or
  mushrooms to your next stir-fry.
• Add beans, lentils and pulses to stews, soups,
  bakes and salads. However much you eat, beans and
  pulses count as a maximum of one portion a day.

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5 A Day Dinner

• Have a salad or vegetable side dish with your
  main meal. If you're having a roast dinner, add
  some carrots or broccoli to your plate.
• It's easy to add fresh, frozen or canned fruit
  and veg to meals. Sprinkle sweetcorn or pineapple
  chunks on top of a thin-based pizza, or liven up
  soups and sauces with a handful of kidney beans,
  peas or sweetcorn.
• Try making or choosing tomato or vegetable-based
  sauces as these are usually lower in fat than
  cream or cheese-based sauces

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5 A DAY- What Counts

• Fruit and vegetables cooked in dishes such as
  soups, stews or pasta.
• Beans and pulses. These only count as one portion
  a day. They are a good source of fibre and
  contain fewer nutrients than other fruits and
  vegetables.

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5 A DAY on a Budget

• Buy fruit and vegetables loose rather than
  pre-packaged. Loose fruit and veg can be as
  little as half the price.
• Replace your morning or afternoon snack with a
  piece of fruit instead of chocolate bars or
  packets of crisps. The savings add up and so do
  the health benefits.
• Don't throw away vegetables that are about to go
  out of date. Use them in stews, soups and
  casseroles, which you can freeze and eat another
  time.

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5 A DAY and Your Family

• It's easier than you might think to ensure
  everyone gets five portions of fruit and
  vegetables a day.
• There are many ways to introduce more fruit and
  vegetables into your family's diet. The wider the
  variety of fruit and vegetables you eat, the
  better.

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