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How to ensure your family get their seven a day

If you have struggled to get your family to eat five portions of fruit
and vegetables a day, you may be alarmed at the thought of seven - but we have some tips to help you on the way.

Easy ways to include fruit and vegetables in your diet

  • 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
  • Make ice lollies from pure fruit juice or freeze fruit smoothies for a
    healthy summer treat
  • 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 or 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, berries, 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,

One portion = 80g (3 oz) = any of the following items

  • 1 apple, banana, pear, orange of other similar sized fruit
  • 2 plums of similar sized fruit
  • 1/2 a grapefruit or avocado
  • 1 slice of large fruit, such as melon or pineapple
  • 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
  • 3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of one portion a day)
  • 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice)
    or stewed fruit
  • 1 heaped tablespoon of dried fruit (such as raisins and apricots)
  • 1 handful of grapes, cherries or berries
  • a dessert bowl of salad
  • a glass (150ml / 5 fl oz) of fruit juice (however much you drink, fruit
    juice counts as a maximum of one portion a day)
Taken from Feeding Made Easy by Gina Ford

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