Adding Fruit And Vegetables 5 Times A Day (Commonly Known As “5 A Day”) - Healthy Tips Center

Adding Fruit And Vegetables 5 Times A Day (Commonly Known As “5 A Day”)

Perhaps you don’t know but getting your 5 a day is very easy. Here are some interesting ideas to help you getting to it.


To get 5 a day at breakfast you may add:

  • some berries or a chopped banana to low fat yoghurt, porridge or cereal;
  • some tomatoes or mushrooms to scrambled eggs;
  • unsweetened fruit or vegetable juice – one glass (150ml);
  • Make a quick smoothie in a blender using your favorite fresh or frozen fruits. A smoothie containing all of the edible pulped fruit or vegetable can count as more than one portion a day, depending on how it’s made.
  • smoothie in a blender made of all of the edible pulped fruit or vegetable;
  • Healthy tips that you can always find on-line.

To get 5 a day at lunch you may add:

  • grated carrots, tomatoes, cucumber or lettuce to your sandwiches;
  • Broccoli or cauliflower florets, sticks of cucumber, peppers and carrot with dips such as low-fat cheese spread or salsa.
  • to Bolognese sauce some chopped carrots, on your pasta – sprinkle chopped red peppers, to your omelet some tomatoes, to your stir-fry some mushrooms;
  • To stews, soups, salads and bakes add some beans, lentils and pulses.

To get 5 a day at dinner you may add:

  • Some peas with a shepherd’s pie, some carrots or broccoli to a roast dinner, to your main meal a salad or some vegetables.
  • some frozen peas, mixed vegetables or mini corn on the cob heated in your microwave;
  • Canned fruit and vegetables without added sugar or salt;
  • a handful of kidney beans, peas or sweet corn soups and sauces, sweet corn or pineapple chunks on top of a thin-based pizza.

Tips to replace snacks in your 5 a day:

  • have a piece of fruit instead of sugary snacks (such as biscuits);
  • Healthy food ideas on-line can give you more ideas of healthy snacks.

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