How can I eat five portions of fruit and vegetables a day?

Fruit and vegetables should make up about a third of our daily food intake. They contain high levels of essential vitamins and minerals, and can be high in fiber and low in fat. Fruit and vegetables can also help reduce the risk of heart disease, stroke and some cancers.

The more fruit and vegetables you eat the better, but you should be aiming to eat at least five portions a day.

One portion is equivalent to 80g of fruit or vegetable. This means that any of the items listed below will count as one portion.

• One apple, banana, pear, orange or other similar sized fruit.
• Two plums, or similar sized fruit.
• Half a grapefruit, or avocado.
• One slice of large fruit, such as melon, or pineapple.
• Three heaped tablespoons of vegetables, which can be raw, cooked, frozen, or canned.
• Three heaped tablespoons of beans and legumes (however much you eat, beans and legumes count as a maximum of one portion a day).
• Three heaped tablespoons of fruit salad, which can be fresh or canned in fruit juice, or stewed fruit.
• One heaped tablespoon of dried fruit, such as raisins and apricribs.
• One cupful of grapes, cherries, or berries.
• A dessert bowl of salad.
• A glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day).

To increase your intake of fruit and vegetables you can:

• add dried fruit to your breakfast cereal,
• drink a glass of fruit juice, or make a fruit smoothie,
• have salad for lunch, or a fruit salad for dessert,
• add vegetables, or legumes, to your curry, soup, sandwich, or stir fry,
• ensure that you have at least two types of vegetables with your dinner, and
• snack on fruit rather than chips, or chocolate - try exotic or unusual fruits to add variety.