Aiming for a colourful plate can be a simple way to get the full range of vitamins and minerals your body needs.
And your meals will be beautiful, too!
Below, is a handy portion chart to help you ‘eat the rainbow’ – each 80g portion of fresh, canned or frozen fruit or veg equals one of your 5 A Day (or more if you like!)
Mixing fruits or vegetables (e.g. 40g banana and 40g strawberries) still counts towards your total as long as each portion adds up to 80g.
Fruit juices and smoothies only count as one portion, no matter how many glasses you drink. The NHS recommends no more than 150ml a day.
Pulses, beans and legumes, like lentils, kidney beans or chickpeas, only count as one portion of your 5 a day, regardless of how many 80g portions you eat.
Potatoes don’t count towards your 5 a day because of their high starch content, but they are still a great source of fibre, potassium, and B vitamins. However, sweet potatoes do count.
Find lots more, tips and advice, as well as delicious recipes packed with fruit and veg, in your 2022 Dairy Diary – available now!
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