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Am I eating enough fruit and vegetables?

Small ways to get some fruit or veg into every meal

Written by SpunOut | View this authors Twitter page and posted in health

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Fruit and veg are tasty and nutritious and we should all be aiming to eat at least five servings a day.

What counts as a serving of fruit and veg?

The following is one serving of fruit or veg:

  • One small bowl of cooked or tinned fruit
  • Two tablespoons of cooked vegetables or salad
  • One small bowl of homemade vegetable soup
  • One medium sized piece of fruit
  • ½ a glass of fruit juice

Ways to eat more fruit and veg


  • Have a glass (125ml) of pure, unsweetened fruit juice
  • Add chopped banana, raisins or apple to your cereal
  • Mashed banana on toast makes a great breakfast
  • Finish breakfast with some fruit – whatever type tickles your fancy
  • Fruit smoothies: make your own by mixing fruit, a banana and yoghurt together in a blender
  • Remember, no matter how many smoothies or fruit juices you have in a day, it only counts for one of the five servings of fruit and veg recommended per day. This is because you lose some of the vitamins and the fibre in juicing


  • Pizza or pasta with added vegetables (try adding corn, peppers, extra chopped tomato or having a salad on the side)
  • Have a side salad (of whatever veg you like: cucumber, tomato, lettuce, peppers, celery, cucumber…) along with your lunch
  • Fruit 
  • Choose a vegetarian option if you're eating out: that could be a big salad, vegetarian lasagne, vegetarian burger, etc. Or you could make the same stuff at home
  • Try lettuce, tomato and onion in a sandwich
the food pyramid


  • Fruit
  • Try raw vegetables chopped into bite size pieces and chopped fruit with cottage cheese or yoghurt
  • Try small portions of dried fruit, seeds and nuts. Check out your local shops for special offers. Remember to watch out for salty or chocolate coatings
  • Hummus dip with crackers or vegetable sticks


  • Have a side salad (of whatever veg you like: cucumber, tomato, lettuce, peppers, celery, cucumbr) along with your dinner
  • Add vegetables to every meal you cook: in soups, on pizzas, in casseroles and stews, along with meat or fish
  • Keep lots of different veg and fruit options in your kitchen. Stock up on fresh, tinned and frozen varieties every time you go shopping
  • Finish dinner off with a fruit based dessert. For example, try stewed fruit with low fat custard

Find out more about sticking to a balanced diet.

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Published Jan­u­ary 2nd2013
Last updated Sep­tem­ber 18th2018
Tags health food balanced diet healthy eating
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