5 A Day- Lovely Snacks For Your Diet!

What are the 5 a day portions? 

"80g of fresh, canned or frozen fruit and vegetables counts as 1 portion of your 5 A Day. Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt." (NHS, 2022)

"30g of dried fruit (this is equivalent to around 80g of fresh fruit) counts as 1 portion of your 5 A Day. Dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay." (NHS, 2022)

Some portions only count once in a day:

80g of beans and pulses & 150ml of fruit juice, vegetable juice or smoothie only count as 1 each portion. (NHS, 2022)

Make sure to maintain a healthy variety of fruit and vegetables and not just eat one type.

Is there negatives to 5 a day? 

There are no significant negative effects of consuming 5 servings of fruits and vegetables per day. In fact, it is widely recommended by nutrition experts and health organizations as a healthy dietary guideline. However, it's important to note that consuming only fruits and vegetables and neglecting other food groups can result in an imbalanced diet that may lead to nutrient deficiencies. It's also important to ensure that the fruits and vegetables consumed are fresh, not contaminated, and prepared in a healthy manner.

Make sure to keep a healthy mind and not believe conspiracies on diets of humans. It may cause serious health issues.

Do potatoes count for 5 a day? 

The "five a day" rule recommends that individuals consume at least five servings of fruits and vegetables each day to maintain a healthy and balanced diet. While potatoes are a commonly consumed vegetable, there is some debate as to whether they should count towards the "five a day" recommendation.

Potatoes are a good source of fibre and vitamins, such as vitamin C and potassium. However, they are also high in carbohydrates and can lead to a spike in blood sugar levels. Additionally, some forms of potato preparation, such as frying, can add unhealthy fats and excess calories.

However, it is important to keep in mind that other types of fruits and vegetables, such as leafy greens, berries, and cruciferous vegetables, offer more diverse and nutrient-dense benefits. As with any food, it's best to consume potatoes in moderation and balance them with a variety of other nutrient-rich fruits and vegetables to support optimal health.

Despite them being a vegetable, potatoes are actually not in the 5 a day family.

Breakfast ideas for achieving 5 a day.

• Top your cereal or porridge with sliced bananas, berries, or chopped fruits like apples, pears, or peaches.

• Make a smoothie with a combination of fruits and vegetables like spinach, kale, banana, mango, and berries.

• Add sliced or chopped vegetables like mushrooms, spinach, onions, peppers, or tomatoes to your omelette or scrambled eggs.

• Top your yogurt with sliced fruits like berries, bananas, or peaches and sprinkle with nuts or seeds for added texture and flavour.

Lunch ideas for achieving 5 a day.

• Salad with mixed veggies and fruits, topped with nuts or seeds.

• Veggie sandwich or wrap with a side of fruit.

• Veggie-packed soup or stew, with added greens.

• Stir-fry with mixed veggies and brown rice or quinoa, and added protein.

• Vegetarian chili or bean-based stew, with added vegetables and spices.

• Baked sweet potato topped with veggies, beans, and cheese or Greek yogurt.

• Veggie-based pasta or noodle dish, with added protein and a side of fruit or salad.

Dinner ideas for achieving 5 a day.

• Grilled or roasted veggies, such as bell peppers, zucchini, and mushrooms, with a side of protein and a whole grain.

• Stir-fry with mixed veggies, a lean protein, and brown rice or quinoa.

• Veggie-based soup or chili, with added greens or legumes.

• Spaghetti squash with marinara sauce, roasted veggies, and a side of fruit or salad.

• Grilled fish or tofu with roasted vegetables and a side of quinoa or brown rice.

• Veggie-based curry or tagine, with added protein and a side of fruit or yogurt.

Snack ideas for achieving 5 a day.

• Apple slices with peanut butter

• Baby carrots with hummus

• Celery sticks with cream cheese

• Sliced bell peppers with guacamole

• Cherry tomatoes with feta cheese

• Sliced cucumber with tzatziki

• Grapes with low-fat cheese

• Fruit smoothie with a mix of fruits and vegetables (e.g. spinach, kale, berries, banana)

• Trail mix with dried fruits and nuts (e.g. apricots, raisins, almonds)

• Hummus or peanut butter with carrot or celery sticks.