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EAT HEALTHY

Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It’s important that you eat enough of them.

Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That’s 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g.

The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.

5 reasons for eating 5 a day

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.
They’re an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
They can help to reduce your risk of heart disease, stroke and some types of cancer.
Fruit and vegetables contribute to a healthy, balanced diet.
Fruit and vegetables taste delicious and there’s so much variety to choose from.

Fruit and vegetables are also usually low in fat and calories (provided you do not fry them or roast them in lots of oil). That’s why eating them can help you maintain a healthy weight and keep your heart healthy.

To get the most out of your 5 A Day, your 5 portions should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients.

Almost all fruit and vegetables count towards your 5 A Day. They can be fresh, frozen, canned, dried or juiced. Potatoes, yams and cassava do not count because they mainly contribute starch to the diet.

How to get your 5 A Day

To learn more about what counts towards your 5 A Day, go to 5 A Day: what counts? and 5 A Day: portion sizes.
For inspiration on fitting 5 A Day into your breakfast, lunch and dinner, go to 5 A Day tips.

Got a question about 5 A Day?

If you have a query about 5 A Day that is not answered in our 5 A Day FAQs, please email the 5 A Day team at Public Health England: phe.enquiries@phe.gov.uk.

Healthy Weeknight Meals

Cooking can sometimes feel like a chore at the end of a busy day. It’s often tempting to throw a ready meal in the oven or call for take out. But preparing a simple and healthy family meal doesn’t have to be hard or time-consuming. Here are some quick wholesome dishes that you and your family will love. They can even be prepared in advance.

Better than Poutine

I know, what could be better that a steaming plate of fries, gravy and cheese curd? Fries, gravy, cheese curd and bacon, that’s what! Throw in some fresh shallots, chilli, and a splash of roasted bone marrow and duck gravy, and we turn this popular French-Canadian dish into a something sublime.

Breakfast at my House

During the week we’re often walking out the door with a coffee in one hand and slice of toast in the other, but on weekends breakfast is never rushed. It’s a late affair, sometimes spilling over to lunch, with lots of reading and chatter in between courses of fruits, poached eggs, honey and toast. One of our favorite things we like to serve when friends are visiting are buckwheat blueberry pancakes.

Roasted Pumpkin Soup

There’s nothing better than a warm bowl of pumpkin soup on a cold autumn day. Combine your roasted pumpkin with some onion, garlic, vegetable broth, and a few spices, and give it some time to simmer away. Pair it with a few slices of fresh bread to turn it into something sublime.