How to eat more fruit and vegetables

60 second summary:

While awareness of the recommendation to eat 5 portions of fruit and vegetables a day is high, only a third of adults and just 9% of 11–18-year-olds actually hit this target
Diets high in fruit and vegetables have been linked to a reduced risk of many diseases, from heart disease and type 2 diabetes to cancer, so eating more can deliver real health benefits
A portion is 80g of fresh, frozen or canned fruit and vegetables, 30g dried fruit or 150ml juice or smoothie
Try to include an extra portion a day by using vegetables in sauces, one-pot dishes, soups, salads, or fruit as toppings on breakfast or yoghurt
Save money by using frozen, canned and dried fruit, vegetables or pulses and shopping seasonally
Help children to learn to accept fruit and vegetables by eating them yourself, cooking them in different ways and being consistent

Most of us know that we should eat at least 5 portions of fruit and vegetables a day, but unfortunately, only a third of adults manage to do so. Worryingly, only 9% of 11-18-year-olds meet the target, and across all age groups, those in the lowest income groups tend to eat the least fruit and vegetables.

To mark Nutrition and Hydration Week this March, as well as the popular Veg Power: Eat them to Defeat Them campaign, we’ll look at ways to boost your fruit and vegetable intake, how to encourage children to try vegetables and how to eat more when you’re trying to save money.

Why should we eat more fruit and vegetables?

Diets containing at least 5 portions a day of fruit and vegetables have been linked with a lower risk of cardiovascular disease, stroke, type 2 diabetes and cancer, as well as a lower risk of obesity.

Fruit and vegetables provide a wide range of nutrients, including fibre, vitamins and minerals, as well as many plant-based nutrients that have been linked to health. They are also quite large but low in calories, so they can help bulk out a meal, filling us up without contributing much energy. In this way, they can also help us to balance our weight.

What counts towards a portion?

Fresh, frozen and canned fruit and vegetables all count towards your 5 a day, and a portion size is 80g. What does that mean in practical terms?

2 or more small fruits like plums, satsumas or kiwis. For smaller fruits and salad vegetables, a portion would be more like a handful, e.g. 7 strawberries, 7 cherry tomatoes or 14 cherries.
1 medium-sized fruit, like an apple or banana or a medium tomato
1-2 slices of large fruit like melon or pineapple
3-4 spoonfuls of cooked vegetables, e.g. peas, sweetcorn, green beans or sliced carrots
2-3 broccoli spears or cauliflower florets
3 spoonfuls of pulses like lentils and beans (although they can only count towards one portion, however much you eat)

Potatoes, yams, and cassava don’t count towards your 5 a day because they’re classed as starchy carbohydrates.

Pulses (beans and lentils) count, but only as one of your 5 a day, regardless of how much you eat.

Dried fruit counts as a portion, but you only need 30g to make a serving, which is about a tablespoon. It’s best to eat dried fruit at mealtimes, with other foods, e.g. sprinkled on cereal or porridge, as it is very high in sugar.

Fruit juice and smoothies also count towards a portion of fruit, but they count as one portion only, regardless of how much you drink, because they are also very high in sugar. 150ml counts as one serving.

Handy hacks to eat more fruit and vegetables

Set yourself a goal of eating an extra portion of fruit or vegetables a day and gradually increase the target until you reach your 5 a day.

Add them to breakfast cereals – a handful of dried fruit, a sliced banana or a few berries can add a portion of fruit. Grating carrots into overnight oats with some cinnamon and ginger can add sweetness and a veggie portion.
Add extra vegetables to sauces, soups and stews, e.g. finely chopped carrot, grated courgette, or diced pepper or mushroom. Frozen spinach and peas are also quick, easy ways to add veg with no waste.
Keep chopped fruit and vegetables ready prepared in the fridge for easy snacking
Roasting vegetables with a small amount of oil and herbs can make them more tasty than simple boiling or steaming
Add salad veg to sandwiches, wraps and pitta or make a side salad to eat with meals
Add frozen vegetables or canned pulses to rice, couscous or quinoa.
Use mashed swede, sweet potato, or butternut squash in place of white potatoes to top pies (or a 50-50 mix).

How can I get my children to eat more fruit and vegetables?

Children often reject vegetables because of their taste or texture, and it can be very hard to encourage them to eat them. A lot of the above advice can help, but for children, particularly when they are young, here are some dos and don’ts to help them learn to accept vegetables.

Keep trying. The more times a food goes on the plate, even if it’s not tasted, the more likely it is to be tried and accepted, so keep going.
Don’t offer rewards for eating vegetables. It can be tempting to offer dessert only if the vegetables are eaten, but this tells your child that vegetables are not as good as dessert, and soon enough, they will only eat them if the bribe is offered.
Eat vegetables at mealtimes together and show your children that you enjoy eating them.
Offer them a controlled choice of two or three vegetable types from which they have to choose one or two to go on the plate. This way, it provides children with a sense of agency, which might encourage them to eat.

How to get my 5 a day on a budget

When budgets are tight and tummies need filling, putting fruit and vegetables on the menu can be a risk for families. The cost per calorie is high, and these foods are often rejected by children. So, when funds are stretched, these are often the foods to go first. Here are some ways to keep fruit and vegetables on the menu while staying within budget.

Keep frozen vegetables on standby to reduce waste. Their long life means you won’t throw away out-of-date or mouldy produce. Remember, it’s not just frozen peas – you can buy frozen berries, mango and banana, frozen broccoli, spinach, cauliflower, green beans, carrots and sweetcorn.
Canned fruit and vegetables also have a long shelf life. Tinned fruit (in juice rather than syrup) can be used in smoothies or chopped and served with yoghurt. Canned vegetables are good in soups, stews, and sauces and cook very quickly. Choose varieties without added salt. Canned tomatoes are a great base for a sauce or a one-pot meal.
Make a note of the times your local supermarket discounts produce that is soon to go out of date and try to find some bargains. Some vegetables and fruits can be chopped and frozen for use in recipes later.
Buy fruit and vegetables seasonally, as it can be more affordable, or look out for ‘wonky veg’, which are often cheaper.
Pulses, either canned or dried, can add an affordable vegetable boost, delivering protein, vitamins, minerals and fibre to many dishes.
Dried fruit can be found in bulk in the home baking section of the supermarket and is usually more affordable than the same versions that are sold in the snack section.

Eating more fruit and vegetables is an easy way to improve your diet and boost your health. Give some of the above tips a try and remember, the more colours you eat, the more nutrients you consume, so eat a rainbow!

Claire Baseley – Consultant Nutritionist