heathly breakfasts

by kyle attwood 7f

fruit and veg

5 A DAY

Tips for getting five portions of fruit and veg each day

Fruit and veg are a source of vitamins, minerals and fibre which may help reduce the risk of diseases like heart disease and some cancers. We all know that it’s important for us to eat a variety of at least five portions of fruit and veg each day, but how many of us actually manage it?


Luckily, it can be easier than you think to get your 5 A DAY. The great thing is that you don’t need to make a big change to your diet or do without the foods you love.


It doesn’t have to be expensive!

You can keep the costs down by buying canned fruit and veg, which doesn’t go off as quickly. Choose canned fruit in its own juice – it’s healthier than fruit in sugary syrup. Or try canned veg in water with no added salt or sugar.

Frozen is even handier, as you can use what you need and put it back in the freezer! And buying fresh fruit and veg when it’s in season is usually cheaper too. Local markets can be great places to pick up fresh and tasty produce at really good prices.


Just add a portion of veg here, sprinkle a portion of fruit there – and you’ll hit your 5 A DAY before you know it!


A portion of fruit (80g) is roughly equivalent to:

  • a slice or half a large fruit e.g. a slice of melon or half a grapefruit.
  • 1 medium size fruit e.g. an apple.
  • 2 small size fruits e.g. 2 plums or satsumas.

A portion of dried fruit (30g) is roughly equivalent to:

  • a heaped tablespoon of dried fruit

A portion of vegetables (80g) is roughly equivalent to:

  • 3 heaped tablespoons of peas, beans or pulses.
  • 2 broccoli spears.
  • a dessert bowl of salad.


Eat your 5 a day or you will be a grumpy old slowcher. As they say "an apple a day keeps the doctor away"

Ride or walk to school to get the exersise you need