Five a day
On average people eat about two or three portions of fruit and vegetables a day. Eating at least five portions every day helps you look good and stay healthy, and helps to protect you against illnesses like cancer and heart disease.
How much is a portion?
1 small bowl of salad
1 glass of fresh fruit juice
A handful of grapes
A handful of vegetables
1 medium fruit – apple, orange, banana
2 small fruits – plums, apricots, satsumas
1 slice of very large fruit – melon, pineapple
½ to 1 tablespoon of apricots, raisins or dates
2 or 3 tablespoons of fruit salad (fresh or tinned)
Vegetables are mostly fat-free and very low in calories. Fruits add flavour and variety to meals and are also low in fat and calories.
Top tips for healthy eating
- Get the balance right – use the eatwell plate on the handy removable page to remind you.
- Breakfast is the easiest and most economical meal – try not to miss it. A good breakfast will keep you going longer without snacking.
- As a general guide, a well-balanced meal would have one fist-sized portion of protein, two fist-sized portions of vegetables, and two fist-sized portions of starchy foods (carbohydrates).
- If your plate looks a little empty, fill up with some extra vegetables.
- Make your snacks healthy too. At home, a piece of toast, fruit or a small bowl of non-sugary cereal is a good way to beat hunger pangs. When you are out, try a nice scone instead of that cream bun.
- Avoid too many sweetened fizzy drinks. Water, milk or fruit juice is best. If you choose a soft drink, make it a sugar-free one.
- Make changes gradually. If you’re used to different portion sizes, don’t try to switch straightaway.
- Get a little help from your friends. Set your own goals, but set some of them together and help each other to achieve them. You could make meals for each other once a week, and go out for an activity together once a week.
If you have internet access, visit www.takelifeon.co.uk for more tips on healthy living.