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Change4Life - 5 A DAY

Eating more fruit and veg is important for us all, but how many of us actually manage to eat 5 A DAY?

Fruit and veg are packed with essential vitamins, minerals, & fibre which may help reduce the risk of nasty diseases like cancer and heart disease. So it’s important for kids to eat a variety of at least five portions of fruit and veg every day.

What’s more it can be easier than you think to give kids five portions of fruit and veg a day. Canned, frozen, 100% juice and dried fruit and veg all count towards 5 A DAY as well as fresh produce. You can keep the costs down too by buying canned and frozen fruit and veg which doesn’t go off as quickly and buying fresh fruit and veg when it’s in season is usually cheaper.

There are so many ways of getting to five portions a day. Why not try adding vegetables to favourite foods such as spag bol or mixing them into a sauce to give it more colour and flavour. Or, how about giving a handful of tasty raisins as a treat?

All school dinners include at least 1 portion of fruit and 1 portion of veg so that's another way of getting them toward their 5 a day.

You’ll find lots more ideas on how to give your kids five portions of fruit and veg a day in this leaflet, or you can visit change4life.co.uk or phone 0300 123 4567

 

It’s easier than you think to give your kids five portions of fruit and veg a day. For a child a portion is about 60g which is roughly a handful of whatever fruit and veg you choose. Here are lots of different ideas of how to get a portion:

1. Drink one

  • One glass (150ml) of unsweetened fruit juice or a fruit smoothie per day counts as one portion. So they can start on their way to 5 A DAY at breakfast.

2. Defrost one

  • Frozen fruit and veg counts. It only takes a couple of minutes to microwave some frozen peas.

3. Open one

  • Canned fruit and veg counts too. So get busy with the tin opener. Choose canned fruit and veg in its own juice, which is healthier than eating fruit canned in sugary syrup or veg canned in added salt and sugar.

4. Chop one

  • Fruit can be fun for kids. Peel it, slice it, make shapes with it. Make it easy to enjoy.

5. Pack one

  • A piece of fruit or veg can help cheer up a lunchbox. Try carrot sticks, baby tomatoes or a banana with a face drawn on the skin.

6. Sprinkle one

  • It’s easy to add fresh, frozen or canned fruit and veg to meals. Try sprinkling sweetcorn or pineapple chunks on top of a pizza.

7. Dip one

  • It’s fun to dunk. Cucumber, pepper & carrot sticks all go great with low fat dips.

8. Add one

  • Try grated or chopped carrots in spag bol, or throw tasty veg in to a sauce. There are lots of suggestions of how to include more fruit and veg in your every day cooking here

9. Snack on one

  • Fresh and dried fruit counts. Try raisins or dried apricots – they make a great healthy treat. It’s also a good idea to pack some healthy snacks for when you’re out and about and the kids get peckish.

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