Everyone’s heard of the “5-a-day” campaign, where you’re supposed to get a total of five fruits and vegetables into your diet every day. Personally, I think this is an ABSOLUTE minumum. A better aim, I think, would be five fruits AND five vegetables. It’s actually not as hard as it might seem at first – honest! I’ll give you an example of how you could get these ten items into your daily routine. I’ll just list the fruits and vegeatbles for each meal – what you have with them is up to you!

Breakfast: Apple and Banana (F: 2, V: 0)

Snack: Carrots and celery – e.g. with a dip (F: 2, V: 2)

Lunch: Pear (F: 3, V: 2)

Snack: Grapes (F: 4, V: 2)

Dinner: Peas, spinach and onion (F: 4, V: 5)

Snack: Blueberries (F: 5, V: 5).

There you go – easy as that! In reality, I know it’s possibly not easy; but it can be if you build up to it and persevere. Work from where you’re at; if, for example, you generally eat one portion of fruits and one portion of vegetables a day, try and get one more fruit OR vegetable into your diet for a few days. When that feels natural, build it up so you’re having two fruits and two vegetables a day, and so on.

No matter how much fruit and veg you’re eating, always try and apply the rainbow principle. Generally, the more different colours of these foods you can get into your body, the better. Each colour of fruit and veg (as a rule of thumb) has similar vitamins and minerals to those of the same colour. For example, strawberries and tomatoes have similar vitamins and minerals. With this in mind, it’s best to eat a variety of colours, so that you get a variety of different goodies!

I’ve used the word ‘rainbow’ just to illustrate my point, but obviously colours that aren’t on the rainbow (white, for example) are also part of the fruit and veg colour scheme!

I’ve not yet found a pot of gold by doing this, but if anyone does, I want a cut!

David x


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