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5-a-day from fruit and vegetables is a key message. Eating even more would be better but with people in Ireland eating an average of two servings a day, getting them to 5-a-day would be a great success. Lots of people are confused about what a serving is so we have made this easier by highlighting the servings of fruit and vegetables on packs. We have also highlighted key vitamins and minerals that can be found in fruit and vegetables to help inspire people to think of all of the benefits they have to offer.
Most people actually like fruit and vegetables and yet less than 10% of us manage to eat our 5-a-day. There are lots of ways to add more fruit and vegetables to what we eat. Try some of the tips below to help you to get started:
1. Remember the 1/3 rule: 1/3 of every meal should be fruit salad or vegetables. This is an easy way to get your 5-a-day as you start every meal thinking about adding some fruit or vegetables
1. Top your breakfast cereal with strawberries, raspberries or blueberries
2. Slice a banana onto wholegrain toast as part of breakfast
3. Finish breakfast with a juice orange
4. Slice some melon and top with natural yoghurt
5. Having eggs? Quickly wilt some spinach in a hot pan and serve alongside.
6. Add a grilled tomato to a cooked breakfast
7. Try a glass of fruit or vegetable smoothie
1. Choose a sandwich with some salad or vegetables in the filling
2. Add a side salad or bowl of soup to your lunch
3. Finish with a fruit pot or piece of fruit
4. Try a main-course salad at lunch time – you can get as many as 3 of your 5-a-day!
5. Eating out? Always ask for veg or order a side salad
1. Vegetables or salad should make up at least 1/3 of your plate
2. Try meals based on vegetables like stir-fry’s
3. Add more vegetables to cooked dishes like stews, casseroles and Bolognese. Try adding sweetcorn to chili-con-carne; carrots and onions to stews and peppers and mushrooms to Bolognese
4. Get into the habit of serving a side salad with meals – ripe tomatoes drizzled with balsamic vinegar; mixed leaves with cucumber or grated apple and celery with a splash of cider vinegar and olive oil.
5. Try a vegetarian meal: beans and lentils count towards your 5-a-day so this is a great way to get a vegetable boost. Try a meatless shepherd’s pie or a lentil curry.
6. Add fruit for dessert: try stewed fruit and natural yoghurt, banana and low-fat custard, fruit salad with passion fruit or just a sliced fruit platter.