To be healthy we all need to eat at least 5 portions of fruit and vegetables a day ! It would be difficult not to have heard this message recently ! There has been so much in the media about healthy eating and of course a major element of that is about eating plenty of fresh fruit and vegetables. Fresh, frozen, canned, dried or juiced, delicious fruit and vegetables form the basis of healthy eating. Everyone is encouraged to eat at least five portions a day.
Fruit and vegetables provide vitamins, minerals and fibre - all vital for good health. They are an important source of antioxidants, which may help to maintain a healthy heart. They contain very little fat and are lower in energy compared to most other foods. To succeed in eating 5 portions-a-day isn’t as difficult as you think it might be and remember that canned baked beans, dried fruits and a drinking fruit juice can count as portions too.
Sainsburys have developed a logo to try and help consumers follow these healthy eating guidelines.Counting the number of portions of fruit and vegetables in the foods we eat can be tricky and time-consuming. So to make it easier, they have developed a 5-a-day logo which clearly states the number of portions per serving in the product if its relevant.
You can already see this logo in store on products in fresh produce and you will soon start to see it rolled out across other areas instore. In addition to containing at least one portion of fruit or veg, the logo will only endorse products which meet our strict healthy eating criteria of limited fat, salt and sugar.
What does it look like?
There are 3 parts to this communication mechanism:
1) A logo which sits on the front of pack;
2) A supporting message on the back of pack to provide further information about the five a day message;
3) A 5-a-day bar in the nutrition infomation panel.
What is a portion?
1 whole fruit such as an apple, banana or pear, or 2 small fruits such as satsumas, plums or kiwi fruit
1/2 - 1 tablespoon of dried fruit, e.g. dried apricots, or a handful of smaller fruits, e.g. grapes and strawberries.
1 slice of large fruit, e.g. melon, pineapple, or 2 - 3 tablespoons of canned or stewed fruit.
2 tablespoons of vegetables: fresh, canned or frozen fruit, or canned baked beans.
1 small glass of unsweetened fruit juice (150ml) or 1 dessert bowlful of salad.
How can I eat 5-a-day?
Breakfast
Start your day with a fruit breakfast - add chopped dried apricots and sliced fresh banana to your breakfast cereal, then finish off with a refreshing glass of fruit juice
Breakfast
Have a glass of fruit juice (150ml) and a bowl of wholegrain cereal with dried fruit
Make a portion of porridge with 1 banana mashed into it
Try a super smoothie - use avocado & banana , papaya and skimmed milk, kiwi & pineapple choose drinking yogurt, skimmed milk or fresh juice to whizz it up - measure the ingredients in your drinking glass so you make just the right amount
In a hurry?
Grab a piece of your favourite fruit, a carton of chilled fruit juice or a bottle of fruit smoothie - an ideal breakfast on the move or mid-morning snack.
What about that weekend fry up? Try a healthier cooked breakfast such as grilled bacon with tomatoes and mushrooms on toast or add chopped mushrooms, peppers or sweet corn to baked beans served on toast.
Lunch
Try adding extra vegetables or salad to a sandwich - tomatoes, salad, spinach, onion, peppers, and coleslaw are all tasty ideas.
Fill a tortilla wrap with ham, cottage cheese, grated carrot, tomatoes and mixed salad, stuff pitta bread with tuna and sweetcorn, or fill a French stick with feta or mozzarella, tomato and avocado.
For a real winter warmer, a bowl of wholesome vegetable soup, e.g. carrot and coriander, mushroom, potato and leek or tomato and basil, is a great choice - serve it with a hot, crusty roll.
Choose your own fruit salad at a fruit bar or if in a rush grab a ready prepared fruit salad - tastes great with some low fat fruit yogurt.
Evening Meal
Include at least two portions with your meal, in addition to potatoes.
Add extra sliced or grated vegetables to casseroles, pasta dishes, sauces or cottage pie.
Vegetables can be added to stir-fries and pasta dishes - they look great and taste wonderful.
If you haven't time, why not try canned fruit? Why not reach for a piece of fruit?
Children
Persuading some children to eat more fruit and vegetables can be difficult. On 1st June 2000, the UK Government launched the results of its National Diet and Nutrition Survey on Nutrition and Young People - a study of eating habits and activity over 2000 young people aged between the ages of 4 to 18 years. On average, British children are eating less than half the recommended five portions of fruit and vegetables per day. One in five 4-18 years olds ate no fruit at all during the week of the study.
Encorporate fruit and vegetables in your diet creatively by:
- Adding grated carrots or chopped celery and other vegetables to mince when making home made burgers or bolognese sauce.
- Make a quick vegetable soup - great for a cold winter day
- Vegetables, such as carrot sticks, peppers, cucumber and celery, with a yogurt or cheesy dip are great party food or anytime snacks.
- Sprinkle dried fruit, e.g. apple, apricots and sultanas, over breakfast cereals or add into a pot of fruit yogurt. Pop a mini box of raisins in a lunch box
- Make a tasty fruit smoothie by liquidizing yogurt and semi-skimmed milk with a favourite canned or fresh fruit or frozen fruit.
Create colourful fruit and vegetable kebabs and cook under the grill or barbeque.
Special Treat !
Make a chocolate dipping sauce for a special treat - take a small bar of milk chocolate and break into small pieces. Place in a microwave proof bowl and cook for 10-15 seconds on high and then stir . Repeat this 2-3 times or until the chocolate has melted. Now stir in some Greek style yogurt (a heaped tablespoon) and mix well - serve with banana slices, fresh strawberries, or any of your favourite fruit.
Active Kids Get Cooking 2006