Foodie on… The Famous Five

You’ve seen it everywhere, the supermarket shelves are stacked with packaging that says ‘part of your 5-a-day’. But what’s it all about, really?

Having a balanced diet is a big step towards keeping healthy, but it’s important to eat the right combination of foods. Fruit and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients, which are all vital for a healthy mind and body. The best thing about them (apart from the fact they’re delicious), is that they’re usually low in fat and calories, too. Providing you don’t fry them or roast them in lots of butter, that is!

The other great news is that vegetables are really versatile – and relatively inexpensive. Even organic produce (if you want it), has come down in price recently, and supermarkets are now stocking good quality fruit and veg available all year round. Don’t dismiss ‘basic’ ranges, though: most fruit and veg here is just mis-shaped or odd sizes – and no one minds a straight banana or notices how big the cucumber is!

So is it 5 grapes, 5 melons…?

Almost all fruit and vegetables count towards your 5-a-day, it’s just getting the portion sizes right that’s sometimes difficult. For clearer guidelines on how much fruit you need to eat for it to count as 1 of your 5 a day, the Food Standards Agency has produced this handy eatwell website. http://www.eatwell.gov.uk/healthydiet/nutritionessentials/fruitandveg

Little Known Fact

Potatoes and cassava don’t count because they mainly contribute starch to your diet. (Cassava is a root vegetable: we get tapioca flour from it…) Also fresh, frozen, canned or pureed fruit/veg all count towards 5-a-day.

Still, how do I get them to eat fruit?

Truth is, some of your family may be less than enthusiastic when it comes to embracing a healthy diet – most children will pick crisps over carrot sticks, every time! So why not arm yourself with a few clever ways to help them top up on their health quota?

Get them involved in preparing a salad – they love eating something they’ve prepared themselves! Why not try something that’s colourful and fun by using a range of different vegetables. Arranging food in ‘funny faces’ on their plate is another way to make it disappear quickly. And if the fruit bowl is about as popular as bedtime in your house, try whizzing up a few delicious fruit smoothies. There’s nothing like playing ‘cocktails’ with pineapple or cherry garnishes to get them enthusiastic about their 5-a-day…

For helpful tips on a variety of 5-a-day related subjects (from more ideas on how to ensure your children get their 5, to working to a budget), the NHS’s 5-a-day dedicated website is well-worth a look www.5aday.nhs.uk/topTips/default.html.