HOW TO INCREASE YOUR FRUIT AND VEGETABLE INTAKE

Fruit and vegetables provide many vitamins, minerals and nutrients and should be part of your daily diet.

It's best to consume whole fruits. Remember eating the whole fruit provides fibre, which juice does not, and allows the natural sugars to enter your system slowly. However, if you choose juice, 100% fruit juice is best.

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#1 Make a conscious effort to include fruit or vegetables in every meal you eat.

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#2 Eat a piece of fruit before or with breakfast. Add to your porridge. Top your toast and egg with avocado, grilled tomato or salsa.

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#3 Eat a fruit salad for breakfast topped with protein, such as soya yoghurt or nuts or seeds, for added crunch and flavour. 

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#4 Keep a fruit basket in view for healthy snacking or keep a fruit salad in the fridge.

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#5 Use fruit to sweeten dishes – add berries, banana, apple, pineapple, dried fruits or stewed apple or pear when baking, making pancakes. See recipes here

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#6 Make smoothies or juices with a mixture of fruit and vegetables. See recipes here

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#7 For finger food or snacks: Place grapes, olives, berries or diced apple in a dish with cubes of cheese on toothpicks. Or cut thin slices of apple, carrot or cucumber and serve with cottage cheese or hummus for dipping.

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#8 Add lettuce, spinach or cucumber to your lunchtime sandwich.

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#9 Add fruit to your salad, such as avocado or olives, or for some sweetness, add apple, blueberries, strawberries, pineapple, grapes, orange, pomegranate seeds or raisins.

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#10 Double up on your vegetables with dinner. Aim to fill half of your plate with vegetables and try to include greens.

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#11 Have a sweet fruit dessert. Stew, poach or bake fruit. See recipes here

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#12 Even if you already eat the recommended 5-7 portions each day why not try a different or new fruit or vegetable each week or month. Try to buy what is in season, Many of us buy the same foods every other week, try to mix it up!

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#13 It’s ok to use frozen fruit and vegetables, granted some hold their texture and taste better than others, but they are convenient to have to hand.