Fruit and vegetables

What constitutes 1 portion ?

1 portion is equivalent to around 80-100g, i.e. a medium-sized tomato, apple or peach, a bowl of soup, 2 apricots, 2 mandarins, 2 handfuls of strawberries, raspberries, grapes or chopped vegetables.

How ?

Fruit and vegetables should be eaten :

• With every meal and if you are feeling peckish between meals.

• Raw, cooked, plain or prepared.

• Fresh, frozen or tinned.

Opt for local, seasonal fruit and vegetables, wherever possible. 

Fruit and vegetables can be steamed, boiled in a little water, or cooked in a pan or in the oven with a little fat.

Dried fruits have lost some of their micronutrients and contain a high concentration of sugar. They should be consumed in moderation due to their high sugar content. Use them to garnish your meals or eat a small handful as a snack.

A day full of fruit and vegetables ?

Eating 5 portions of fruit and vegetables a day is less difficult than you might think :

1 piece of fruit for breakfast, ½ a plate of vegetables at lunchtime, 1 piece of fruit in the afternoon and 1 bowl of soup and a salad at dinner and you have your 5-a-day.

There is a wide variety of fruit and vegetables available, catering for every taste and allowing you to vary the flavours and colours every day.

Why ?

Fruit and vegetables are rich in vitamins, minerals and fibre, and their positive effects on health are proven. Containing plenty of water and relatively low in calories, they should form the basis of our diet.