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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 for more tips on healthy living. 

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