10 tips to get your 5-a-day - Everyday

School Of Nutrition Posted Dec 07, 2015 Future Fit Training


We all know we should be eating 5 portions of fruit and vegetables a day, but how many of you actually do, everyday? It's actually easier than you think.

10 tips to get your 5-a-day - Everyday
  1. Have a well-stocked fruit bowl.
    A short trip to the shop on a regular basis should keep you topped up with a good variety of fruit.  This will not only look nice in your house, but provide an easy snack option rather than reaching for a less healthy option.
  2. Experiment with vegetables.
    Try adding chopped up vegetables to a few of your favourite meals.  Add chopped carrot to bolognaise, mushrooms and peppers to an omelette, or peas to mashed potato.  There are so many ways you can encourage yourself to eat a variety of vegetables – and why wouldn’t you?  They are naturally low in calories, contain iron, folic acid and fibre which helps you feel fuller for longer.
  3. Add fruit to your breakfast.
    This is easy to do, and gets your day off to a good start.  Try chopping a banana into your cereal, or adding blueberries, strawberries and crème fraiche to your crumpet.  What about avocado and banana on toast? Or any two portions of fruit added to porridge or muesli? Breakfast is an excellent opportunity to add a variety of colours too.  Those all important vitamins and minerals are worth having a variety of as they may help prevent cardiovascular disease and some cancers.
  4. Make winter warmer soup.
    This might be the best way to start cooking those vegetables you aren’t too sure of.  Start with things like onions, parsnips, butternut squash, swede, sweet potato, carrots and mushrooms.  Follow a recipe, or be creative with what you have.  Soup is easy when you know how, and once you’ve done it a few times, you’ll be great.
  5. Add colour to your stir fry
    Make sure your stir fry is full to the brim of a variety of veg.  Peppers, mushrooms, chopped onion, broccoli, sweet corn, kale, spinach, bean sprouts and carrots are all excellent additions.  Add as many as you can for a real variety of flavour and vitamin bonuses.
  6. Healthy snacks are key
    If you are the sort of person why finds themselves giving in to temptation and snacking on unhealthy food, then plan and prepare healthy snacks to take with you.  Fruit or dried fruit are fabulous for a little energy boost, plus they are super healthy too.
  7. Smoothie’s aren’t just for summer
    Stock up on a variety of frozen fruits (or use fresh) and have fun experimenting with flavours.  A handful of chopped banana, 2 handfuls of chopped strawberries and a sprinkling of kiwi mixed with yoghurt or juice and blended to perfection.  You’ll soon be making everyone jealous wherever you go with your homemade smoothie.
  8. Add salad to your lunch
    Whatever you have for lunch (sandwiches, soup, jacket potato etc) try adding salad to give you a vitamin and fibre bonus and to help you feel fuller for longer.
  9. Try something new this week
    If you’re normally quick in the kitchen, find a day when you have time, and try something new.  Have you eaten kale?  Have you cooked a butternut squash? When was the last time you made a fresh fruit salad? Be creative, and you might find a new favourite.
  10. Get your friends and family on board
    Start the crusade towards a healthier you and include those around you too.  They’ll feel the benefit, and you’re all likely to stick to it if you’re all in it together.  You can even swap recipes and snack ideas to keep variety.

Good luck, and enjoy it.

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