<<

EAT YOUR FIVE A DAY 3535 1 nectarine or peach 14 cherries 14 ½ a grapefruit 1 banana 12 grapes 12 2 slices of of 2 slices mango

1 pear 8 strawberries 1 slice of of 1 slice papaya

1 slice of of 1 slice melon 2 plums, 2 plums, satsumas, kiwi 1 apple For example: For Medium fruit = 1 fruit 1 portion example: For Large fruit = 1 slice 1 portion Fresh fruitFresh fruit Small = 2 fruit 1 portion example: For

portion portion count towards your your towards count only as one as only don’t portion a day portion one ve a day – but – but a day ve f your towards can count can yoghurts yoghurts foods these in fat saturated and salt the watch Pulses like kidney beans, chick peas and haricot haricot and peas chick beans, kidney like Pulses – but included be can beans eat you much however a day, and puddings soups, sauces, in veg and fruit The Juice only counts as as counts only Juice plantain and yam Potatoes, foods starchy are – they a day ve f tinned fruit or . It’s 30g if it’s dried or 150ml 150ml or dried it’s if 30g It’s vegetables. or fruit tinned portion one what of Examples juice. having you’re if a good but pages, next the few over shown are looks like handful The a handful. about is a portion that is guide that means and too children for well works measurement too. grow will size portion their grow, they as How much is a portion? is much How or frozen fresh, of 3oz) 80g (about is portion adult An Remember though: Remember ve a day a day ve f your get to ways ve f are There frozen, be fresh, can veg or – the fruit water). or juice (in tinned or juiced dried, Getting five a day your

EAT YOUR FIVE A DAY 34 EAT YOUR FIVE A DAY 37 3 dried apricots 1 cereal bowl of 1 cereal saladmixed leaves 2-inch piece of 2-inch cucumber 3 dried prunes 1 handful of sticks an avocado ½ an 2 dried fgs

alad vegetables 3 sticks of 1 tablespoon raisins, of currants, or sultanas fruitmixed 1 medium tomato S

tablespoons spinach of 4 heaped mushrooms 3-4 heaped tablespoons of ower foretsfower 6 cauli 4 heaped tablespoons greenof beans 4 heaped tablespoons of beansprouts 4 broccoli forets 4 broccoli 4 heaped tablespoons spring of greens 16 medium okra 16 sweetcorn 3 heaped tablespoons of carrots, peas or 4 heaped tablespoons cabbageof Cooked vegetablesCooked For example: For Greens tablespoons = 4 heaped 1 portion

EAT YOUR FIVE A DAY 36 EAT YOUR FIVE A DAY 39

service service

to track your your track to Heart Matters Heart (code Z158) from from Z158) (code

bhf.org.uk/heartmatters Sign up to our free free our to up Sign nder f portion online our use can you and fruit other of a portion up makes what see to veg: and our of a copy download also can You Diary Food 5 a Day bhf.org.uk/publications intake. a day ve f Fruit or vegetable juice Fruit unsweetened) pure, (100% as be counted (can Smoothie 2 portions 80g if of it contains fruit of juice) fruit and 150mls

ulses and beans butter beans, black eyes beans, eyes black beans,butter peas chick or lentils broadbeans, of: (150ml) A glass • • 3 heaped tablespoons of of tablespoonsheaped 3 beans, haricot beans, baked beans, cannellini beans, kidney Juices a day portion one as count only These P a day portion one as count only These 12 chunks canned of 12 pineapple or two pineapple rings tablespoons of berriesfrozen 2 heaped

8 segments of tinned grapefruit 3 heaped tablespoons of carrots, peas, or sweetcorn veg mixed

inned or frozen or inned fruit and vegetables 3 heaped tablespoons of fruit salad 2 pear or peach halves For example: For T portion a fresh as quantity same the = roughly 1 portion

EAT YOUR FIVE A DAY 38 EAT YOUR FIVE A DAY 4141

Dried fruit also keeps well and you can eat it it eat can you and well keeps also fruit Dried otherandrecipescereal add to orsnack a as or fruit new one trying of challenge the them Set vegetableweeka until you fnd some they enjoy chopped carrot, grated like veg adding Try stir as such your to sweetcorn or peppers pizzas even and stews frys, them disguise really to vegetables puree can You sauces for thickener good a as works also this – soups and and parsnips swede, as such vegetables Mashing option another is potatoes with carrots easy-to-eat into vegetables and fruit Cutting more them makes often sticks and chunks wholepiece a appealingthan Taking dietary and fruit eating as supplements ts f bene health same the have doesn’t seemvegetables to Fruit and vegetables contain fbre, mineralsand Fresh fruit and vegetables are usually cheaper cheaper usually are vegetables and fruit Fresh season in they’re when pre-packed than rather veg and fruit loose Buy need you what buy just you so Localmarketsoftenare cheaper than supermarketsforfruit andvegetables tinned, own-brand supermarket’s the for Opt including – vegetables and fruit frozen and dried down costs keep to – beans and pulses and fruit frozen and tinned on up Stock vegetablessoyou always themhave ready useto added no have that varieties tinned Choose sugar or salt

• • • • • • • • • • • • • •

are too expensive ve ve f your reach to tough feel sometimes can it know We overcome you help to tricks and tips our out Check a day. challenges: common the of some andFruit vegetables I take pills so don’t need to worry I’ve gotI’ve no time to shop for fresh fruit and veg My family don’t like the taste of fruit and veg

out I had high blood pressure. I’m I’m pressure. blood high I had out I started eating better after I found I found after better eating I started ordshire f Sta Hughes, 50, Graham Graham’s story Graham’s you don’t get bored that way! that bored get don’t you We’ve started shopping weekly instead instead weekly shopping started We’ve every fruit fresh buy can we so monthly of types erent f di of amounts small buy We week. – from choose to lots have always we so fruit of eating lots more fruit now – I have a banana a banana – I have now fruit more lots eating grapes, on snack and sugar of instead cereal on evening the in raspberries and oranges biscuits. of instead

EAT YOUR FIVE A DAY 40 EAT YOUR FIVE A DAY 43

nacks ating out Try tinned fruit in their own juice for a quick and and a quick for juice own their in fruit tinned Try dessert easy onto fruit of chunks threading by kebabs fruit Make grill the under warm or raw them – eat skewers wooden fruit canned or fresh adding by extra bite jelly Give tasty treat easy an for yoghurt fat low with berries Mix S work at and home at bowl fruit a well-stocked Keep crunch and sticks into peppers and celery carrots, Cut dip a healthy with or own their on them grapes and fruit dried of portions individual Have go the on a snack for bag your in E Dessert fruit favourite your of a mix with salad fruit a fresh Make based sauce based pudding fruit-based other or salad fruit a fresh Order dessert for Request a side order of vegetables or fresh salad fresh or vegetables of order a side Request pineapple or mushrooms like extra vegetables Add Chinese the at vegetables stir-fried for pizza ask or to vegetable- or a tomato in come that dishes Choose

• • • • • • • • • • • •

unch op tips to get your five a day a five your getto tips op curry and grated carrot to bolognaise or stew or bolognaise to carrot grated and curry bakes, sauces, to extra vegetables in Throw fries stir and curries kebabs pasta, like dishes to salad a side Add jacket or Dinner evening your with two types veg of least at Include frozen, especially sweetcorn, and – peas cook! to long take don’t or a casserole to tomatoes canned adding Try Make your own vegetable soup in colder weather colder in soup vegetable own your Make – rice or pasta with vegetables favourite your Mix lling! f tasty and lunch your with fruit of a piece Enjoy L mixed with sandwiches your to extra crunch some Add carrots grated or cucumber peppers, tomatoes, leaves, salad a side or vegetables of extra serving an Take Make a smoothie by blending your favourite with with fruits favourite your blending by smoothie a Make yoghurt fat low or juice fruit cereal your to raisins or apricots such fruit dried Add house the leave you as fruit of a piece grab Just Breakfast juice fruit unsweetened pure, 100% of a glass Have cereal your over strawberries or apple like fruit fresh Slice tomatoes and mushrooms add cooked, is breakfast your If

• • • • • • • • • • • • • • • T

EAT YOUR FIVE A DAY 42