On paper ‘five a day’ sounds easy but busy schedules and living life on the run can sometimes make this tricky. Whilst grabbing a muffin and latte on the go might seem the only option, a little of preparation and awareness will make it easy for you to eat better all day so you are firing on all cylinders.
We have some easy ideas that will help you get to five a day and beyond without going out of your way.
Let’s start with the basics and say that almost all fruit and vegetables whether they are canned, dried, fresh, frozen or juiced, eaten alone or with other foods, count as one of your five a day.
Porridge made is a great way to start the say, add a sliced banana and handful of berries and you have already made a dent in that elusive five a day.
A smoothie is a great way to get some goodness into your system first thing and if you make them from scratch, even better. Go for a healthy helping of spinach or kale and then add berries, bananas, cucumber, apples and even oats and cinnamon, for a drink that will fill you up and give you some get up and go.
Baked beans on toast might be a toddler favourite but any pulses (lentils or beans) offer one portion and if topped with sliced tomato and avocado you have a triple portion winner.
Keep a fruit bowl in the kitchen along with fresh, washed carrot and cucumber sticks in the fridge so you have instant healthy snacks that will be prevent you from reaching for the biscuit tin.
If you’re having a sandwich, go green! Ensure you have some protein and add anything green and leafy. Spinach leaves, rocket and lettuce will up your veg intake and are packed with iron, magnesium and calcium as well as vitamins, and a decent serving with help you reach your target.
Children might be tricky when it comes to five a day but make it fun and you will win them over. Add raisons to cereal, dip slices of apple and banana into yoghurt, pack pancakes with berries and mix fruit with milk to make smooth, creamy milkshakes.
Make a pizza based from cauliflower (yes, really) then load with tomatoes and a vibrant mix of vegetables and goats cheese and you have a healthy, but tasty, Friday night treat.
Potatoes are a starchy food and whilst they are a great source of energy, fibre, B vitamins and potassium they aren’t a five a day contender. Swap mashed and roast potatoes for parsnip and swede mash, carrot and butternut squash mash or sweet potato wedges which are packed with beta-carotene and goodness.
Make a batch of soup full of tomatoes, celery, carrots, pulses and spices and keep it in the fridge for a healthy, filling alternative to a ready meal or pasty (gasp).
Pop some dried fruit, nuts, oak cakes and a bottle of water in your handbag so you can add to your five a day in the car, on the train or walking home on the school run.
Add three good portions of bright vegetables like red peppers, sweet potatoes, corn and broccoli to a prawn or chicken stir fry and you will have a super-charged supper that will pack a healthy punch.
Blend courgettes, carrots, spinach and any other veg and add into your shepherds pie or bolognaise with a can of tinned beans and it will be a completely healthy, vitamin packed meal.
Toss strawberries, blueberries, raspberries, mango and bananas in lemon juice and sever with a little crème fresh for a portion-loaded pudding.
The options are endless and with a little preparation you will be healthier than ever.