Getting Your Five a Day?
Most of us know by now that the idea of eating at least five portions of fruit and veg every day is the bare minimum we need for optimum health but are you getting your five a day? If you are struggling to eat 5 portions, here’s a few ideas to up the ante and pack in the antioxidants.
- Start early. Always include at least one portion of fruit or veg at breakfast – maybe add a handful of berries to your porridge or muesli, have a some avocado & tomato on toasted rye bread or add a handful of spinach to some eggs for a quick omelette.
- Aim for 2 portions of fruit and at least 3 portions of vegetables every day. Instead of following your instinct to eat fruit as snacks, why not munch on a few sugar snap peas, a little handful of cherry tomatoes or some carrot sticks with houmous at break time.
- Think salad or soup at lunchtime. Use protein-rich quinoa as a base for your super salads and add plenty of tasty seasonal veggies – maybe some red onion, avocado, grated carrot, shredded red cabbage, a big handful of herbs and some baby beets for a tasty winter salad.
- Batch cook soups so you have enough for 2 or 3 lunches to keep you on track mid-week.
- Swap sandwiches to wholemeal pitta pockets, packed with salad and some chicken, tinned fish or houmous.
- Bulk out main meals with loads of veggies. Aim for at least 2 portions (as a quick guesstimate, one portion is about the size of your fist) One example is spag bol. I always bulk out the meat content with a courgette, leeks, carrot, onion, sometimes some broccoli and passata or tinned tomatoes.
- Green smoothies are a great way to pack in the veggies. All you need is a good blender and a little imagination, Try spinach, celery, apple and lime, or kale, pear and cucumber for a healthy kickstart.