Eat enough fruit and vegetables

Suggestions for getting some fruit or veg into every meal.

Article by : SpunOut.ie

Squeezing the ‘good stuff' into your daily diet:

Breakfast

Have a glass (125ml) of pure, unsweetened fruit juice.
Add chopped banana, raisins or apple to your cereal.
Mashed banana on toast makes a great breakfast.
Finish breakfast with some fruit - whatever type tickles your fancy!
Fruit smoothies: make your own by mixing fruit, a banana and yoghurt together in a blender.
Remember, no matter how many smoothies or fruit juices you have in a day, it only counts for one of the five servings of fruit and veg recommended per day. This is because you lose some of the vitamins and the fibre in juicing.

Lunch

Pizza or pasta with added vegetables (try adding corn, peppers, extra chopped tomato or having a salad on the side)
Have a side salad (of whatever veg you like: cucumber, tomato, lettuce, peppers, celery, cucumber…) along with your lunch.
Hit the fruit bowl again!
Choose a vegetarian option if you're eating out: that could be a big salad, vegetarian lasagne, vegetarian burger, etc. Or you could make the same stuff at home.
Try lettuce, tomato and onion on a sandwich.

Snack

Fruit
Try raw vegetables chopped into bite size pieces and chopped fruit with cottage cheese or yoghurt.
Try small portions of dried fruit, seeds and nuts. Check out your local shops for special offers. Remember to watch out for salty or chocolate coatings.
Hummus dip with crackers or vegetable sticks

Dinner

Have a side salad (of whatever veg you like: cucumber, tomato, lettuce, peppers, celery, cucumber…) along with your dinner.
Add vegetables to EVERY meal you cook: in soups, on pizzas, in casseroles and stews, along with meat or fish…use your imagination.
Keep lots of different veg and fruit options in your kitchen. Stock up on fresh, tinned and frozen varieties every time you go shopping.
Finish dinner off with a fruit based dessert. For example, try stewed fruit with low fat custard.

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