Eating lots of fresh fruit and veg provides you with essential nutrients that can help you live a longer, healthier life. That’s why we’re advised to eat at least five portions a day. A portion is 80g or 2.8 ounces – which isn’t a lot – but many of us struggle to reach that target. And it can be challenging if you lead a busy life, or your kids are fussy eaters – or if you’re on a budget.
Eating in a hurry
“Not having enough time is a common reason for not eating well,” says nutritionist and TV chef Fiona McDonald Joyce. “To boost your intake of fruit and vegetables, eat them when it’s most convenient. For example, snack on fruit twice a day. Buy a selection to keep on your desk, kitchen work surface or in your car.”
Drinking fruit smoothies or fresh fruit and vegetable juices can provide another quick fix – and you can buy these ready-made if time is short. “Also try pots of crudités (vegetable sticks) with dips, such as houmous, ready-made salads and stock up on veggie soups – either fresh from the chiller or in cans,” says Fiona.
For your evening meal, pre-prepared stir-fry mixes that you just throw in a pan are quick and easy, as are frozen veg, such as broccoli, peas and sweetcorn, that you can cook while you microwave a ready meal or grill some meat or fish. “It’s easy – just plan ahead before you shop,” says Fiona.
Clever buys
Sticking to a budget needn’t mean you have to miss out on fresh produce. “Being healthy doesn’t have to be expensive,” says Fiona. “An apple or a pear is a cheaper snack than a chocolate-covered bar and far more nutritious. “Choosing fruit and vegetables that are in season always costs less – for example, in spring you can find fresh, delicious broccoli, spring cabbage and asparagus, and apples and strawberries. Making your own vegetable soups and stews is very economical and provides a healthy, filling meal. You can cook these in bulk and freeze batches to save time.”
Also, check out the freezer section for frozen veg – peas, for example, are usually frozen within hours of harvesting and this preserves the nutrient content. Add a couple of tablespoons to soups, casseroles and stews.
Superfoods, such as berries, are often much cheaper frozen than fresh and can be blended into smoothies straight from the freezer, or stewed with apples for a delicious pudding or breakfast topping.
Being flexible about what you buy can also save you money. Keep an eye out for what’s on special offer, such as two-for-one deals or half-price offers.
Top tips for picky kids
If your children are averse to fruit and vegetables, adopt some sneaky strategies, advises Lucy Burney, author of Superfoods for Healthy Kids. “Most children love pasta, so purée some steamed broccoli, cauliflower or carrots into a pasta sauce to make the vegetables less visible. A tomato sauce has quite a strong flavour and acts as a good cover. If you’re short on time, use a ready-made sauce and add baby food vegetable purées from a jar.”
“Fruit smoothies are one of the best ways to get fruit into a child,” continues Lucy. “Banana and mango make a good combination that often goes down well.” Texture is also important. “Children, particularly young ones, often don’t like lumps, so puréeing food is a good way to make fruit or vegetables more acceptable.”
Lucy also advises creative thinking. “You’d be surprised what children will like. One of mine loves spinach soup, for example, so don’t be afraid to experiment. Soup is also a great way to get more veg in – and if you’re pushed for time, there are some good ready-made soups in store.
Making sense of portions
A portion is about 80 grams – but there’s no need to weigh everything, here’s our rough guide.
| A standard fruit, such as an apple, orange or a pear |
1 |
| A large slice of melon or pineapple |
1 |
| Two satsumas, plums, apricots or other small fruits |
1 |
| A cupful of berries – strawberries, raspberries or blueberries are good choices |
1 |
| Three tablespoons of fresh fruit salad, canned or stewed fruit |
1 |
| Two tablespoons of dried fruit – you could try currants, sultanas or apricots |
1 |
| A 150ml glass of fruit juice (fresh, if possible) |
1 |
| Three tablespoons of vegetables (raw, cooked or frozen) |
1 |
| A dessert bowlful of salad |
1 |
| A regular mug of vegetable soup |
1 |
Finding it hard to eat five a day? Here are some simple suggestions to help you on your way.
On a budget
| Porridge with one whole apple, grated |
1 |
| + large bowl of home-made seasonal vegetable soup |
2 |
| + one orange for mid-afternoon snack |
1 |
| + greens with dinner |
1 |
Keep energised
| Chopped pear on wholegrain cereal |
1 |
| + two satsumas, mid-morning |
1 |
| + jacket potato with cheese and sweetcorn, plus a large green salad, for lunch |
2 |
| + carrot sticks and houmous before going to the gym |
1 |
Fussy kids
| Glass of fresh fruit juice with breakfast |
1 |
| + chopped banana with yoghurt after school |
1 |
| + pasta and tomato sauce, with blended ‘hidden’ broccoli |
2 |
| + canned peaches in juice, not syrup, with ice cream |
1 |
Food Lover
| Stewed apple and blackberries for breakfast |
1 |
| + avocado and tomato salad for lunch |
2 |
| + chicken and veg stir-fry for supper |
1 |
| + fruit crumble for dessert |
1 |
In a hurry
| 350ml mixed fruit smoothie for breakfast |
2 |
| + tablespoon of dried apricots as a mid-morning snack |
1 |
| + takeaway salad or vegetable soup and sandwich for lunch |
1 |
| + large handful of grapes as an evening snack |
1 |
First appeared in the Morrisons Eat Smart magazine