Getting our 5 a day

Evidence shows that in the UK we are struggling to eat our 5 a day, with a recent study showing that approximately 33% of adults are not eating fruit on a weekly basis.

So, how can we up our intake in a sustainable and delicious way?

Small and easy changes!

No you don't have to become a diehard vegan, give up meat or stop eating sugar if you don't want to.

Just add more plants to your diet for a healthier balance - your body will thank you for it.

Fruit and vegetables are our main source of fibre and vitamins and are essential for our gut microbiome to flourish .

Below are a few tips on how to encoporate more of the good stuff in your diet:

🔹Breakfast... 

Try starting the day with two portions of fruit or veg. You could try:

× Adding 30g dried fruit to porridge/muesli/cereal/granola and topping with fresh berries 

× Making a smoothie (you can fit at least 2 portions in this one!) 

× Adding 80g of tomatoes/spinach/mushrooms/asparagus or half an avo to your eggs on toast 

× Have a slice of toast but also have a banana and an apple

× Overnight oats with berries and stewed apple

× If you're not a breakfast person just try a couple of pieces of fruit and yoghurt

🔹Now let's talk snacks... 

Try and make a couple of snacks a fruit and a veg. 

Fruit makes a great snack, it's portable and you can easily fit a tub of strawberries/grapes/mango/a couple of satsumas in your bag. 

If fresh fruit gets too expensive, use thawed frozen berries or mango with yoghurt

Veg sticks and dip is easily transported - think hummus/guacamole/tzatziki /homemade salsa

I also love roasted butternut squash marinated in Italian herbs and paprika eaten cold the next day

🔹Lunch 

Add roasted veggies to your salad box, think Asian inspired slaws, veggie pasta salads, roast veg and cous cous, even a tin of soup can contain one of your 5 a day!

Adding a portion of beans or lentils to your lunch will count as a portion plus give you a protein and fibre boost! 

6 cherry tomatoes or 1 medium tomato is 1 portion

Think outside the sandwich box and you'll be winning! 

🔹Dinner

Aim for at least 2 veggies with your dinner!

Sweet potato counts as a portion (white potato does not)

If you didn't have beans or lentils for lunch, add them in at dinner time (add beans to chillis or fajitas, make an Indian spiced lentil dahl or add lentils to a stew. Chickpeas are a great addition to salads and can be roasted for more crunch).

80g of most veg counts as a portion, check the link at the end of my post for the NHS guidelines on portion sizes. 

So, let's break this down:

🔸2 portions at breakfast

 🔸2 as snacks

 🔸1 or 2 for lunch 

 🔸2 for dinner... 

You're on track to smash your 5 day!

Every day is different but this is a rough guide of how I plan my day. Follow this strategy and some days you'll find your hitting 7, 8 or 9+ portions without thinking too much about it!

Yes food preparation is key. If you're low on time do the best that you can! Buying pre-prepared veg, soups, hummus pots and carrot sticks is okay! 

▪️ Important - all pulses (lentils, chickpeas, beans etc) only count as 1 portion, no matter how many you eat. However, their fibre content is super high which is great so don't see this as a reason not to load up on them!

Replacing convenience snacks and starchy white carbs with fruit, veg and pulses takes a bit of mental adjustment but I promise you will end up feeling lighter and so much more energised for it 🖤