Reach your 5-a-day: Fruit and veg
The more varied your fruit and veg choices are, the wider the range of benefits your body will be getting. So rather than grabbing another apple, try something new to help reach that daily goal.
What counts as one of your 5-a-day?
A piece of fruit, or 80g (roughly a handful) of tinned or frozen fruit or veg.
Recipes to try which are packed with fruit and veg:
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Fill lettuce cups with tinned sweetcorn, chopped cherry tomatoes and spring onion, or try our Vietnamese-inspired lettuce cups, packed with fresh and crunchy veg.
- Make a speedy mixed berry fruit salad, with a pinch of cinnamon and a squeeze of lemon or plate up a fruit salad with some yogurt for a great way to enjoy 5 different types of fruit in one go.
- Blitz frozen sliced banana in a food processor and serve as a sweet treat alternative, we call it banana 'nice cream'.
Did you know?
Fruit and vegetables are often frozen within hours of being picked, so may contain more nutrients than fresh ones.
Feel less tired: B12
We need to get this essential vitamin from food because our body can’t make it. It’s important for keeping the nervous system healthy but also helps you get energy from food and reduces tiredness.
Which foods contain vitamin B12?
You can enjoy eggs, fish, cheese, meat, and yeast extract for a healthy bump of vitamin B12.
Recipes to try for a boost in B12:
- Loosen 1 tbsp Marmite with a little boiling water, toss through 150g sunflower or pumpkin seeds and roast on a lined baking tray at gas 4, 180°C, fan 160°C for 10-15 mins until golden. Or, give these mini marmite scones a go.
- Top a boiled egg with toasted sesame seeds and Tabasco sauce, or posh it up a bit with the addition of sardines and tomatoes in this spicy scrambled egg breakfast recipe.
- Try the tuna and herb dip here for a light snack to keep you going through the day.
Did you know?
B12 is mostly found in animal products or yeast extract, but lots of cereals are now manufactured to include it.
Fuller for longer: Fibre
Higher-fibre foods are great for digestion and can also help you feel fuller for longer. Fibre is most abundant in plant-based foods.
Which foods feed me fibre?
Try beans, lentils, rye crispbread, oats and even popcorn!
Recipes to fill you up with fibre
- Blitz any tinned white beans in a food processor with lemon juice, garlic, a drizzle of oil and water to loosen; season. Serve with carrot sticks, just like in this butter bean dip.
- Spread a rye crispbread with almond butter and top with sliced banana, or swap for rye toast version to try something a little different.
- Pop popcorn kernels using this recipe; while still warm, toss with a little oil and Wicked Kitchen Garlic & Herb Nooch.
Did you know?
The daily recommended amount for fibre is 30g but the current adult average intake is only 20g.
Growth and repair: Protein
Protein is found in every cell in the human body and is vital for growth and repair. Getting protein from a variety of sources is important, so here are some vegetarian and plant-based ideas to help.
What counts towards my protein intake?
There are lots of foods you can enjoy to get more protein, try chickpeas, tofu, peas, broccoli and pumpkin seeds.
Recipes to pump up your protein
Support your bones: Calcium
Actually, calcium does more than keep your bones strong: it also helps your heart, muscles and nerves to function properly.
What counts for calcium?
Enjoy a portion of almonds, cheese, spinach, milk or even yogurt.
Recipes to help your calcium levels climb:
