Eat more fruit and vegetables · What is 5 A DAY? You should try to eat at least 5 portions of...
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5 A DAY Eat more fruit and vegetables Easy Read
Transcript of Eat more fruit and vegetables · What is 5 A DAY? You should try to eat at least 5 portions of...
5 A DAYEat more fruit and vegetables
Just Eat More
(fruit & veg)
Easy Read
g What is 5 A DAY? 4
g Buying fruit and vegetables 10
g Snacks and recipe ideas 12
g 8 easy ways to eat more fruit 22and vegetables
g Your 5 A DAY diary 24
g Where to find out more 26
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What is in this leaflet?
Just Eat More
(fruit & veg)
Just Eat More
(fruit & veg)
This booklet has lots of great ideasto help make eating 5 A DAY easy…and tasty too!
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What is 5 A DAY?
You should try to eat at least 5 portionsof fruit and vegetables every day (turn to page 6 to find out about portions). This is called 5 A DAY.
You may know that eating fruit and vegetablesis good for you. But do you know why?
3Fruit and vegetables help to keep you healthy.
3Most fruit and vegetables are low in fat andlow in calories. Eating fruit and vegetablescan help you stay a healthy weight.
3Eating fruit and vegetables can help toprotect you from heart disease and somecancers – these are diseases that can kill you.
So it is really important to eat lots of fruit and vegetables.
Different fruits and vegetables are good foryou for different reasons. It is important to eatlots of different sorts of fruit and vegetables to help keep you healthy.
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What is a portion?1 portion of fruit and vegetables is:
1 medium piece of fruit orvegetables, like 1 apple, 1 banana or 1 carrot.
1 handful or 3 heapedtablespoons of small fruits or vegetables, like grapes,strawberries or peas.
Look at the pictures on the opposite page.They all show 1 portion of fruit or vegetables.
Remember, you should eat at least 5 portions of fruit and vegetables every day.
These portion sizes are for adults. Young children can have smaller portions.
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Do the fruit and vegetables have to be fresh?
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Your fruit and vegetables can be:
g Fresh
g Frozen
g Tinned
g Juice
g Dried.
They all count towards your 5 A DAY.
But juice only counts as 1 portion a day,however much you drink.
Some foods like pasta sauces and readymeals have fruit and vegetables in them too.These can count towards your 5 A DAY. But these foods can also be high in things that are not good for you, like salt, sugar and fat, so you should not eat these foods too often.
It is important forchildren to eat lots of fruit and vegetables too.
Try giving your children pieces of fruit like grapes andstrawberries, instead of sweets.
Fresh
Frozen
Tinned
Juice
Dried
The 5 A DAY label and portion symbolwill help you to buy lots of different fruit andvegetables. But not all foods with fruit andvegetables will have the 5 A DAY label orportion symbol. So you can still buy yourfavourite fruit and vegetables too.
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Buying fruit and vegetables
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Different fruits and vegetables are ready toeat at different times of the year. This iscalled being ‘in season’. Look out for fruitand vegetables that are ‘in season’ – theywill be cheaper and tastier. Remember,your fruit and vegetables can be frozen,tinned, juice and dried too.
To help you be sure that you are buyingfood that counts towards your 5 A DAY,look out for the 5 A DAY label.
When you see this label on a packet or tin,you can be sure that the food gives you atleast 1 portion of fruit or vegetables.
On some food packets you will see the portionsymbol. The number ofcoloured squares tells youhow many portions of fruitand vegetables are in 1 serving of the food. 1 portion 2 portions
Just Eat More
(fruit & veg)
What to do:
g Wash the vegetables.
g Cut the pepper in half. Put one half in the fridge to eat later.
g Chop off the stalk.
g Scrape out the seeds.
g Carefully slice the pepper into about 6 sticks.
g Peel the carrot.
g Cut the carrot in half.
g Carefully slice the halves of carrot into about 6 sticks each.
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Snacks and recipe ideas
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SnackVegetable sticksThis is enough for 1 person. Thisgives you 2 portions of your 5 A DAY.
You will need:
g Half a red pepper
g 1 carrot
Eating fruit and vegetables is not boring. Here are some great ideas for meals andsnacks that are easy to make and tasty to eat. Why not try them?
2 portions
Top tip:Other raw vegetablescan make a quick and tasty snack. Try a handful of cherry tomatoes orcucumber slices.
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MealStir-fryThis is enough for 2 people. Thisgives you 3 portions of your 5 A DAY.
You will need:
g Half a red pepper
g 4 pieces of broccoli
g 6 baby sweetcorn
g 14 button mushrooms
g 2 handfuls of frozenbeansprouts
g 1 teaspoon of vegetable or olive oil
g 1 lemon
You can use different vegetables if you prefer – why not use your favourites?
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3 portions
Top tip:You can eat Stir-frywith rice or noodlesfor a bigger meal.
What to do:
g Wash all the vegetables.
g Chop the pepper in half. Put one half in the fridge to eat later.
g Chop off the stalk.
g Scrape out the seeds.
g Carefully slice the pepper into about 6 sticks.
g Chop the baby sweetcorn in half lengthways.
g Put all the vegetables by the hob ready to cook.
g Heat the oil in a large non-stick pan for about 30 seconds.
g Put the pepper, broccoli, beansprouts and babysweetcorn in the pan. Stir for 2 to 3 minutes.
g Add the mushrooms. Stir for another 1 to 2 minutes.
g Put the vegetables onto 2 plates.
g Cut the lemon in half.
g Squeeze half of the lemon over the vegetables on both plates.
Top tip:Make a salad to go with your mealinstead of havingchips. Salad goesreally well withlasagne, fish and pizza!
What to do:
g Wash the lettuce, tomatoes and cucumber.
g Break up the lettuce leaves and put theamount you want to eat into 2 bowls.
g Cut the tomatoes into slices and put themon top of the lettuce leaves.
g Cut the cucumber into slices and add themto the tomatoes and lettuce leaves.
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MealGarden saladThis is enough for 2 people. Thisgives you 2 portions of your 5 A DAY.
You will need:
g Some lettuce leaves
g 2 tomatoes
g Half a cucumber
You can use lots of different fruitsand vegetables to make a salad. Add your favourites, like gratedcarrot, sweetcorn or avocado.
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2 portions
Top tip:Add low fat yoghurtfor a special fruitsalad.
What to do:
g Wash the apple and strawberries.
g Cut the apple in half.
g Cut off the stalk and the pips.
g Cut the apple into small pieces.
g Cut off the stems of the strawberries.
g Cut the strawberries in half.
g Peel the kiwi fruit.
g Cut the kiwi fruit into small pieces.
g Open the tin of peach slices.
g Pour away the juice from the peach slices.
g Put all the fruit into a large bowl.
g Pour the apple juice over the fruit.
g Cover the bowl with a plate and keep it in the fridge until you want to eat it.
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DessertFruit saladThis is enough for 2 people. Thisgives you 3 portions of your 5 A DAY.
You will need:
g 1 apple
g 7 strawberries
g 2 kiwi fruit
g 1 handful of sultanas
g 7 slices of tinned peaches
g 1 glass of apple juice
You can use different fruits if you prefer – why not use your favourites?
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3 portions
Top tip:You can eat the fruitykebabs cold. Or you can warm them underthe grill. Put the grill onto a medium heat. Cook the kebabs for 2 to 3minutes. Carefully turnthem over and cook foranother 2 to 3 minutes.
What to do:
g Wash the strawberries and apple.
g Cut off the stems of the strawberries.
g Cut the apple in half.
g Cut off the stalk and the pips.
g Cut the apple into thick pieces.
g Peel the banana.
g Cut the banana into thick pieces.
g Open the tin of pineapple chunks.
g Pour away the juice from the pineapple.
g Put the pineapple chunks into a bowl.
g Take one of the wooden skewers. Hold the skewer at the bottom with the point at the top.
g Push the pieces of fruit onto the skewers inany order you like.
g Do this with all of the skewers.
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DessertFruity kebabsThis is enough for 2 people. Thisgives you 2 portions of your 5 A DAY.
You will need:
g 4 wooden skewers
g 8 strawberries
g 1 apple
g 1 banana
g 12 pieces of tinned pineapplechunks
You can use different fruits if you prefer – why not use your favourites?
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2 portions
Afternoon snack
g Eat a piece of fruit instead of chocolate or crisps.
Dinner
g Have 2 different vegetables or a salad with your dinner.
g Have some fruit for dessert, like some tinned peaches, a fresh pear or a fruit salad.
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8 easy ways to eat morefruit and vegetables
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Breakfast
g Add a sliced banana or a tablespoon of raisins to your breakfast cereal.
g Have a glass of fruit juice with yourbreakfast.
Morning snack
g Eat some celery sticks, carrot sticks or a handful of cherry tomatoes.
Lunch
g Add some cucumber, tomatoes, gratedcarrot or lettuce to your sandwiches.
g If you have a hot lunch, have vegetables or a side salad too.
Have you hadyour 5 A DAYtoday?
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Your 5 A DAY diary
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Remember, you should try to eat at least 5portions of fruit and vegetables every day.
Have you had your 5 A DAY today?
You can print more 5 A DAY diaries from thewebsite www.5aday.nhs.uk
Use this diary to help you eat morefruit and vegetables. Every time youeat a portion of fruit or vegetables,put a tick in the box. Or you can
write or draw the fruit or vegetables you eat.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5 Portions
4 Portions
3 Portions
2 Portions
1 Portion
Look at page 7 to see what a portion is.
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Where to find out more
To find out more about 5 A DAY:
Telephone the Department of Health 020 7210 4850
See the website www.5aday.nhs.uk
To order more copies of thisleaflet or other 5 A DAY leaflets:
Telephone: 08701 555 455
Fax: 01623 724 524
Email: [email protected]
Or write to: Department of HealthPublicationsPO Box 777London SE1 6XH
Just Eat More
(fruit & veg)
Produced by the Department of Health, © Crown copyright 2005
Just Eat More
(fruit & veg)
