5 a day: 10 Simple Ways To Squeeze 5-a-Day Into Your Lifestyle

Life's Too Good Health Articles: 10 Simple Ways to Get Your 5-a-Day

We constantly hear that we should be eating more fruit and vegetables.

But when you have a busy life, changing your eating habits can be the last thing on your mind. However by simply increasing the amount of fruit and vegetables you eat every day, you can drastically improve your health now and in the future.

The Stats…

According to the British Dietetic Association, only 15% of adults achieve the 5 a day target set by the UK government. Based on advice from the World Health Organisation, it is recommended that everyone should eat at least 400g of fruit and vegetables, in 80g portions, on a daily basis.

Studies have shown that those who fit 5 a day or more fruit and vegetables into their diet have a lower risk of diseases, including, obesity, heart disease, type 2 diabetes, stroke, some cancers and high blood pressure. It has even been suggested that eating more fruit and vegetables is second only to stopping smoking as a cancer prevention plan.

Try Different Colours

Tinned, frozen, juice not from concentrate and dried fruit and vegetables all contribute towards the 5 a day target. However, it is advised that you try to eat a ‘rainbow’ of colours when it comes to your 5 a day. Each vegetable and fruit contains different nutrients, vitamins and minerals vital to your diet: for example, an orange carrot is bursting with vitamin A, while leafy green spinach is packed with iron.

Although most fruit and vegetables contribute to your 5 a day, potato and cassava do not – this is because they contain a high starch content.

10 Simple Ways to Your 5-a-Day

Here are ten easy ways to fit more fruit and vegetables into your hectic routine:

  1. Breakfast boost. Add berries or banana to your cereal or mix with low fat yoghurt.
  2. Add extras to your favourite dish. Even a simple meal like bolognaise can be given a vitamin
    lift by mixing in some extra veggies. Carrots, peppers or even peas compliment this pasta
    recipe well.
  3. Stick some in your sarnies. Instead of plain ham and cheese, chop up some tomatoes or add
    cucumber slices to your tuna.
  4. Add legumes. Beans, lentils and pulses are a great addition to bakes, salads and stews but bear in mind
    that, however much you eat, they can only count towards one portion each day.
  5. Whip up a fruit smoothie. Using frozen fruit means that you can get away with making a full
    fruit smoothie with no yoghurt or juice. Try blending frozen mixed berries and banana for a
    mid-afternoon pick-me-up.
  6. Always add salad. No matter what the meal is, put a little bowl of leaves alongside your dish
    and get munching.
  7. Have a sweet treat. Dried pineapple, raisins or sultanas are a delicious alternative to biscuits
    or chocolate and will give you a longer lasting sugar lift.
  8. Don’t scream for ice cream – reach for frozen berries instead. Suck on chilled or frozen
    blueberries in the summertime to cool you down and satisfy that sweet tooth.
  9. Dip it. Chop up some carrots, celery and cucumber and serve with low fat dips or cottage
    cheese for lunchtime with a difference.
  10. Switch it up. Planning mashed potatoes with your Sunday lunch? Try swede or celeriac
    instead. You’ll contribute to your 5 a day and will miss out on the starchy potato.

Questions & Actions

Over to you. Which of these can you fit into your routine?


5 a day: 10 Simple Ways To Squeeze 5-a-Day Into Your Lifestyle — 7 Comments

  1. Thank you for these. I’m always looking for new ways to get veggies into my diet. If you have a good enough blender you can make fruit ice cream with frozen fruit and some coconut milk. It’s gorgeous!

    You could also try a green smoothie, which can contain 15 servings of fruit and veg. You blend up spinach and fruit such as bananas and you can’t taste the greens at all. Excellent if you don’t like salads or are in a rush to eat. I go one step further and add oats to make it really filling and extra healthy. For some great recipes go to http://www.greenthickies.com/recipes

    Katherine Natalia @ Green Thickies recently posted..Hawaiian Smoothie: Green Smoothie of the Week (Green Thickie)My Profile

  2. I’m good at fitting in all my fruits for each day, but veggies still give me some trouble. I used to cut up carrots, broccoli and cauliflower once a week and fit them into baggies for the week. Then I would just grab one baggie and eat the veggies inside in order to get my 5 a day. It was hard to keep up though and I’ve started to slack a little in the veggie area.

    I think having someone to push veggies on you helps too. My wife and I try to encourage vegetables at dinner for each other. Seems to work pretty well for now.
    Steve recently posted..Why Most Travel Fears Are RidiculousMy Profile

    • That’s a really good idea, putting little bags of veg together for the week. Thanks Steve, will definitely be trying that one out.

  3. Oh, I love dipping carrots and cucumbers in a nice sauce, although I do not hve it very often. I just forget about it despite of it’s simpleness. Lately I started to eat oatmeal porridge with some apple pure and milk for breakfast, it keeps me going until lunch, and gives me the fruit already at breakfast too!
    Julie recently posted..tooth crown costMy Profile

    • I love carrots and cucumbers too, especially with houmus or salsa. In fact that’s another easy way to add veggies into your diet, with a yummy homemade tomato salsa :)

    • Hi Hajra,

      I love having berries for breakfast, especially in the summer. I usually chop up blueberries and strawberries then mix with some natural yoghurt for a quick meal.

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