Fruit substitutes
I find it really difficult to eat five portions of fruit and veg a day because I am not a fan of fruit. I like bananas, but all other types of fruit give me stomach ache. Because of this I’m worried I’m not getting the vitamins and minerals I need to stay healthy. I do eat cooked vegetables with my main meals and I sometimes eat salad, but I know that I’m definitely not eating enough to make up five portions. I don’t want to set a bad example to my kids. Can you help me get my 5 portions a day another way? Via email
Don’t worry, you’re not alone. Many people dislike certain types of fruit and vegetables, but that doesn’t mean you can’t still get your five portions a day. Why not try smoothies made with vegetables? You can make them with vegetables such as carrots, beetroot, tomatoes, red peppers and cucumber. It’s best to experiment to find the combinations you like best.
Try our avocado smoothie or for something a little sweeter, how about a banana and mango smoothie.
Fussy sister
My sister is 14 years old and a very fussy eater. She only eats food she thinks “looks tasty”, like sweets, chocolate or chips. My parents lead busy lives so I quite often cook. Do you have any ‘cool’ suggestions for fruit and veg that would appeal to her, and her sweet tooth. Charlie Collins (aged 16), Malvern, Worcester
It’s often easier to persuade people who don’t like vegetables to eat them incorporated into dishes rather than served separately. Try adding a few frozen peas, sweetcorn or chopped red and yellow pepper to pasta or to chilli. Most teenagers love pizza so add mushrooms, sweetcorn, peppers or steamed broccoli to the topping. You can also add veggies such as carrots or spinach into mashed potato. Another idea is to serve stir-fried vegetables in savoury pancakes or stewed fruit in sweet pancakes. To satisfy a sweet tooth, purée some canned fruit or a few defrosted frozen berries in a food processor and stir into yogurt or use as a topping for ice cream.
Our roast pollack with cherry tomatoes and oven chips make a healthy main course - the chips look the real deal but are much healthier than the fried version.
Portion of 5-a-day
My family try to eat five portions of fruit and veg every day. But can you tell me what constitutes a portion and suggest ways we can include them in our meals? Liz Barrett (by email)
As a rough guide, if you clench your hand into a fist, that’s what a portion looks like – for example, two to three tablespoons of carrots, two kiwi fruit or a small bowl of salad. Remember 5-a-day is the minimum requirement – the more you eat the better. Instead of thinking of vegetables as an accompaniment to meat and potatoes and fruit as a between-meal snack, try thinking of them as an ingredient that you can incorporate into your favourite recipes. Add frozen peas, sweetcorn or spinach to dishes such as spaghetti bolognese, shepherd’s pie or lasagne. You’ll find lots of other great ideas and tips to help you reach your target on www.5aday.nhs.uk
Salads and starters are a great way to incorporate more of the green stuff. Try a spicy chicken tortilla salad or our very tasty watercress, apple and goat’s cheese bruschetta.