Nutrition

5 a day the easy way1 serving

I know from experience that getting your 5 a day isn’t always easy so I would like to share with you some hints and tips that help me get my 5 a day.

  • At breakfast, instead of filling up on a really big bowl of high sugar cereal why not instead go for a smaller bowl of slow releasing porridge or wholegrain cereal and also have a piece of fruit.  Try a handful of berries or an apple.
  • Frozen fruit and veg count towards your 5 a day.  It only takes a couple of minutes to microwave some frozen peas, mixed vegetables or mini corn on the cob.
  • Always 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.
  • Have a salad or vegetable side dish with your main meal. If you’re having cottage pie, have some mixed veg  too.
  • Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots or beetroot.
  • Sticks of cucumber, peppers and carrot, and cauliflower or broccoli florets are delicious with dips such as salsa or hummous.
  • Swap fatty and sugary snacks, such as crisps and biscuits, for a piece of fruit.
  • Add beans, lentils and pulses to stews, bakes and salads. However much you eat, beans and pulses count as a maximum of one portion a day.
  • One glass (150ml) of unsweetened 100% fruit juice counts towards your 5 a day. Fruit or vegetable juice counts as a maximum of one portion a day.
  • Make a quick smoothie in a blender using your favourite fresh or frozen fruits. A smoothie containing all of the edible pulped fruit or vegetable can count as up to two portions a day.

Give a couple of these a try and you will soon realise that you are already on your way to achieving your 5 a day..

Enjoy 🙂

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