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Gina's easy ways to include fruit and vegetables in your diet

There is growing evidence to show that people who eat plenty of fruit and vegetables are less likely to develop heart disease and some cancers in later life.


The current government guidelines are that we should all eat at least five portions of fruit or vegetables a day. Aim to include more than this amount in your family's diet and you will be giving them the healthiest and most delicious meals and snacks.


Here are some easy ways to add fruit and vegetables:

  • Drink a glass of fresh, pure fruit juice with meals, This can count as one portion
  • Make fruit smoothies with a mixture of fresh fruit
  • Add a handful of dried fruit to porridge or breakfast cereal
  • Top breakfast toast with sliced banana
  • Include a side salad with your main meal
  • Make a large bowl of fruit salad and keep, covered in the fridge, for the family to enjoy whenever they need a snack
  • Add vegetables to pasta sauces
  • Always include salad in sandwiches
  • Always include fresh fruit in lunchboxes
  • Have a large bowl of fresh, washed fruit on the table and encourage the family to choose snacks from it
  • Make sorbets and ice-cream from fresh fruit
  • Use pureed vegetables to thicken sauces for tasty dips
  • A serving of pulses (beans, lentils etc) counts as one portion of fruit and vegetables
  • Snack on a handful of dried fruit or a piece of fresh fruit
  • Keep a selection of prepared vegetable sticks in a box in the fridge and offer with dips for a delicious snack
  • Add fruit to jelly, as a treat, to encourage children to enjoy fruit. Try satsumas, apricots, plums, bananas, grapes, cherries (stoned) or tinned fruit in natural juice
  • If your child doesn't like the taste of cooked cabbage, try offering him a salad of finely sliced white cabbage mixed with grated carrot, some natural yoghurt and a handful of raisins.
Taken from Feeding Made Easy by Gina Ford


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