Jan-Feb 2018

Healthy Peterborough

Eating more fruit and veg

Do you and your family eat the recommended five portions of fruit and vegetables a day? A few small changes can help to increase your intake.

At least five portions of fruit and vegetables each day is the recommended intake for adults and children in the UK. However most of us do not eat enough. Just 27% of 19-64 year olds and 8% of 11-18 year olds get their 5-A-Day.

What are the benefits?

Fruit and vegetables are part of a healthy, balanced diet. Over one third of what we eat should be from this group of foods, as shown by the Eatwell Guide. Fruit and vegetables are an important part of a healthydiet. Eating 5-A-Day isshown to lower the risk of heart disease, stroke andsome cancers. Fruit and vegetables provide vitamins and minerals for a healthy body, such as vitamin C, beta-carotene, folate and iron. They are an important source of fibre too, which helps to prevent constipation and for a healthy gut.

What counts?

5-A-Day is a combination of fruit and vegetables, try to eat a variety of different fruit and vegetables. This provides different nutrient contents, such as vitamins, minerals and fibre. It also keeps eating them interesting and enjoyable. Think about ‘eating the rainbow’ to get a variety of colours, textures and flavours.

Fresh, frozen, tinned, dried or pure fruit/vegetable juices and smoothies all count towards your 5-a-day. Beans and pulses also count. Find out more at 5-A-Day: what counts?

Portion sizes for adults are as follows. For children a rough guide to a portion is the amount they can fit in the palm of their hand. Find out more at 5-A-Day Portion Sizes.

Fruit: Vegetables: Beans & Pulses: Fruit / vegetable juice or smoothies Dried Fruits
80g 80g 80g 150ml 30g
  • 2 or more small fruits - eg 2 plums, 2 satsumas, 2 kiwis, 7 strawberries, 14 cherries or grapes
  • 1 medium size fruit - eg apple, banana, pear, orange
  • 1 slice large fruit - eg melon or pineapple
  • 3 heaped tablespoons of cooked vegetables
  • a dessert bowl of salad
  • 1 medium tomato or 7 cherry tomatoes
  • 3 heaped tablespoons of beans and pulses - eg baked beans, kidney beans, chickpeas
  • A combined total of 150ml
  • 1 heaped tablespoon - eg dried apricots, dates, figs or raisins

Note: Choose tinned fruit in natural juice (not syrup)

Note: Choose vegetables in plain water (without added sugar or salt)

Note: Beans & pulses count as a maximum of one portion a day even if you eat more.

Note: Counts as a maximum of one portion a day even if you drink more than this.

Sugars contained in fruit are released when juiced or blended which causes damage to teeth. Drink these with main meals rather than on their own.

Note: Due to the sugar contained in dried fruits it is sensible not to eat them at meal times not frequently during the day as snacks to help protect teeth.

You can get more lots more information about fitting in your 5-A-Day, ideas for your family’s intake or recipes which include fruit and vegetables on the NHS Choices website.

Five ways to your 5-A-Day

Wake up to a portion or two at breakfast. Add fruit to breakfast cereal, such as frozen berries with porridge and have a glass of fruit juice.

Don’t have time for breakfast? Grab a whole piece of fruit like a banana as you run out the door.

At lunch include a handful of cherry tomatoes or add a side salad to your sandwich or meal. Beans, lentils or pulses in soups or salads add variety and count towards your 5-A-Day.

Vegetable sticks with dip offer a healthy snack. Try cucumber, pepper, carrot or celery sticks with reduced-fat hummus. Whole pieces of fruit are a quick snack too, including apples and pears.

Add a side of frozen or tinned vegetables when serving up main meals, broccoli or green beans for example. Or try adding vegetables in to the dish itself with grated carrot or a handful of sweetcorn or peas.

Have tinned fruit (in juice), such as pineapple, pears or berries, with natural yoghurt as dessert.




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Healthy Peterborough is led by:
  • Peterborough City Council
  • Peterborough Pharmacies
  • Peterborough and Stamford Hospitals NHS Foundation Trust