Food & Drink

Busy Mum? Full-time worker? Cash-strapped student? Whoever you are, we all need our five-a-day, so here's how to do it.

Eating lots of fresh fruit and veg provides you with essential nutrients. That’s why we’re advised to eat at least five portions a day. A portion is 80g or around a handful – 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.

Confused about portion size? Check out our portion guide.

Get fruity

Summer is the perfect time to up your fruit intake with so many tempting varieties on offer - and so many different ways of using them. You just can't beat British Strawberries but they bruise easily, so try not to handle them too much. They taste delicious served with vanilla flavoured sugar or, for a real show-stopper, try them in our summer fruit trifle.

If you're feeling tropical, pineapple makes a refreshing and exotic choice. To check if a pineapple is ripe try pulling its leaves - they should come out easily. Another way to check is to feel the base of the fruit – there should be a slight ‘give’ to the base if it’s ripe. To prepare, use a sharp knife to quarter the pineapple. Remove the core and cut the flesh into cubes. Serve in fruit salads, or with mixed grills, sweet and sour and cooked meat dishes. Or for a delicious yet healthy dessert, serve up pineapple and passion fruit pancakes.

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. Buy a selection to keep on your desk, kitchen work surface or in your car.”

Fruit smoothies and juices are a great way to start the day, while vegetable soup, fresh from the chiller or canned, makes a fast and filling lunch. Or why not make a large batch up at the weekend and re-heat during the week? Try our watercress and celeriac soup - lovely and light for the warm summer months. For your evening meal, pre-prepared stir-fry mixes or frozen veg make a quick and easy side dish to grilled 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. “Choosing fruit and vegetables that are in season always costs less," says Fiona, "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 fruit and veg. Frozen berries can be blended into smoothies straight from the freezer, while frozen vegetables like peas can be added direct to casseroles, stews and stir fry dishes like our egg fried rice with prawns.

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.” Treats like smoothies and fruit ice lollies are also fun to make so get your kids involved. Check out our great ideas for cooling summer treats or get creative and make up your own.