Five A Day : Top 10 Ways to get yours…

Five A DayHaving five portions of fruit and vegetables each day is now ingrained into our understanding. We all know this is what we should be doing to help improve our health. Fruit and Vegetables contain many of the bodies essential vitamins and minerals. However knowing what we should do and doing it are two entirely different things. 

Here are some simple things we can all do to help up incorporate those five a day into our everyday diets.

The Top 10 Ways to Get Our Five A Day

1) Have a glass of fruit juice with breakfast. The glass should be at least 150ml. Make sure it is the fresh juice and not the long-life kind. The long-life kind is often heated to high temperatures to help keep it fresher for longer. This process destroys many of those essential vitamins and minerals the fresh juice contains. If we are going to make the effort of making sure we have a glass each day we want to have all the health benefits from it.

2) Mid-Morning have a piece of fruit such as an apple or a banana. This will keep your energy up and stop you snacking on less healthy food before lunchtime arrives.

3) For lunch have a salad and a piece of fruit.

4) With your evening meal make sure you have at least 3 types of vegetables such as Carrots, Broccoli and green beans.

5) Make a fruit smoothie for breakfast. To cut down on time you could make it the night before and have it ready in the fridge to grab and go. This recipe is great and simple to make:

Raspberry and Oatmeal Smoothie

Ingredients:

25ml / 1.5tsp Oatmeal

150g / 5oz Raspberries

5-10ml / 1-2 tsp Clear Honey

45ml / 3 tbsp Natural plain yoghurt

Makes 1 large glass

Method

Raspberry and Oatmeal Smoothie

Ingredients:

25ml / 1.5tsp Oatmeal

150g / 5oz Raspberries

5-10ml / 1-2 tsp Clear Honey

45ml / 3 tbsp Natural plain yoghurt

Makes 1 large glass

Method

1) Cook the oatmeal according to instructions. Normally you out it into a bowl, pour on 120ml / 4fl oz / 0.5 cup of boiling water and leave to stand for 10 minutes.

2) Add the soaked oatmeal, raspberries, honey and yoghurt and blend until mixed.

3) Pour into a large glass and enjoy.

If made the night before the mixture will thicken up in the fridge, so you may need to add a touch of water just to thin it down, so it can be drunk.

A very simple way to make this and serve (and also save on the washing up) is in one of these…

1) Cook the oatmeal according to instructions. Normally you out it into a bowl, pour on 120ml / 4fl oz / 0.5 cup of boiling water and leave to stand for 10 minutes.

2) Add the soaked oatmeal, raspberries, honey and yoghurt and blend until mixed.

3) Pour into a large glass and enjoy.

If made the night before the mixture will thicken up in the fridge, so you may need to add a touch of water just to thin it down, so it can be drunk.

A very simple way to make this and serve (and also save on the washing up) is in one of these…

6) When cooking a portion of rice or pasta add some frozen peas to it. Not only does this look colourful and appetising it tastes great too !

7) If you go to the Gym or Swimming or any exercise class take a piece of fruit with you to stave of the hunger when you finish. This will stop you raiding the snack machine for that bar of chocolate.

Five A Day Vegetables and Fruit8) Take a portion of Vegetable Soup with you to work for lunch. This way you want have to go to the shops or canteen to buy something. Not only will you save money you will also be able to know that you are having something healthy and nutritious rather than that calorie packed sandwich and bag of chips.

9) Having a packet of dried fruit and nuts such as trail mix or box of raisins in your bag or drawer at work is great for snacking on. This is especially true in mid-afternoon when the time between lunch and dinner seems a long time.

10) When making Sandwiches be creative. Rather than just the normal tomatoes and cucumber try some sliced apples, bananas or other fruit. Try things like roasted peppers or zucchini. Let your imagination go wild. This is also great for getting the kids to eat there five a day.

As you can see getting your five a day is just about being creative and planning ahead. 

Resources for Five A Day

1) http://www.cdc.gov/nutrition/everyone/fruitsvegetables/cup.html#cup – What constitutes one cup of Fruit and Vegetables – USA

2) http://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx – What constitutes one portion of Fruit and Vegetables – UK

3) http://www.cdc.gov/nutrition/everyone/fruitsvegetables/howmany.html – Fruit and Vegetable Calculator – How much you need – USA

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  1. […] This soup is a great winter warmer and super easy to make. It is also very healthy and a great meal if you are a bit short on your Five-A-Day. […]

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