We all know that eating fruits and vegetables are important for our overall health and well being. But how many of us are actually getting the recommended five a day? Maybe you’ve just never been a fan of veggies. Or maybe you just don’t know how to prepare them. Or maybe you don’t have the time you assume it takes to incorporate fruit and veggies into your every meal. Or maybe you are living a strict diet and fresh produce isn’t going to make the cut.

Why are fruits and vegetables so important?

Fruit and vegetables are packed with lots of the essential vitamins and minerals required for a healthy diet. Many of the nutrients also act as powerful antioxidants within the body, which protect the body from harmful toxins and pollutants. Just look at a number of the most popular diets out there and you will see how heavily fruits and vegetables factor into the meal plans.

Fruit and vegetables also contain fiber which helps to promote healthy digestion and bowel function. Fiber also has the beneficial effect of making you feel fuller for longer, thereby preventing overeating on unhealthy foods such as high fat carbohydrates and sugars. As the fruit and vegetables stay in your digestive system longer, they help control blood sugar levels so that you avoid the sudden sugar dip, that other foods promote.

Eating a diet rich in fruit and vegetables has been proven to reduce incidence of cancer, heart disease, obesity, high blood pressure and stroke. Your diet is the second most important factor in lowering your chance of developing cancer, second only to stopping smoking. So… basically they are really good for you.

How much is one portion of fruit and veggie?

One portion is 80g of a fruit and a veggie. To give you some perspective… 80g = approximately 1 banana, ½ grapefruit, 2 satsumas, one bowl of spinach. It isn’t necessary to weigh all your portions, a vague estimate will suffice.

While you could eat 5 apples a day and claim you hit your 5-a-day quota, this isn’t the best for you or your body. Consider diversifying the five fruits and vegetables you eat daily and weekly. One day you could have an apple, an orange, a bowl of spinach, a tomato, and a portion of green beans. Another day you could have a handful of cherries, a banana, half an eggplant, a couple cuties and a portion of parsnips.

When I started eating a more paleo-based diet, I was honestly surprised at the number and variety of fruits and vegetables available. Sure, I knew the basics - apples, oranges, tomatoes, carrots. But there are so many other options too - kale, swiss chard, jicama, eggplant, parsnips, turnips, cucumbers, avocado, etc… Explore your local farmer’s market or produce-rich grocery store and try out some new items. You might be surprised the things you come to love.

What counts towards your five a day?

All forms of fruit and vegetables count towards your five a day. They could be fresh, frozen, dried or canned. I would recommend, if you are doing things that are canned or dried, take a look at the other ingredients. Often preservatives are added to the fruit or veggie in order to prolong their shelf-life but those can also make the food less beneficial than the fresh alternative. When possible, go with the fresh option.

The only things that aren’t included as part of your 5-a-day veggie/fruit count are potatoes, yams and plantain since they are very starchy. So… a portion of potato chips, doesn’t count towards your five a day.

Try to get away from the mindset that the fruit and veggie needs to be eaten whole or as a side dish to your main meal. There are many more creative options, that even non-veggie lovers and picky eaters will be able to achieve. There are so many creative ways to cut, peel, shred and otherwise serve vegetables and fruits. Read the provided documentation on the best chef knives to purchase and get chopping!

Create a fruity breakfast

Breakfast is by far the most important meal of the day and getting a portion of fruit or veggie in at breakfast will give you essential vitamins and minerals for the day ahead. Add chopped or dried fruit to cereals and porridge or you could concoct an omelette containing spinach. One of my favorite on-the-run meals is a bowl of steel-cut oats with dried cherries, blueberries and cranberries mixed in. Add a little Greek yogurt, for protein, and you have a filly, delicious breakfast that is easy to eat in the car on your way to work or at your desk. Or, to get a couple of portions in you could whizz up a smoothie - this is usually what I make on the weekends when I have more time to blend fruits and spinach or kale to create a delicious breakfast treat.

Canned tomatoes

Canned tomatoes are an ingredient that many people use at least a few times a week in bolognese sauce, chilli, pasta sauces and casseroles. Creating your own sauces using canned tomatoes will also help you to lower your sugar and salt intake, as many shop-bought sauces are high in sugar and salt in order to prolong the shelf life. I like dumping canned tomatoes - whole or diced - into my chili or taco soup.

Beans and lentils

Beans and lentils count as your five a day and are so versatile since they also give you the protein you need to keep chugging through the day. You can add them to stews and casseroles, use them in salads and even turn them into vegetarian burgers! I tend to chic peas to my lunch salad as a way to get in both the veggie and protein I need. There is even pasta made just out of chic peas that is really delicious.

Fruit bowl

Keep your fruit bowl well stocked and in an easily reached place. When you are craving a snack in the middle of the day, consider a piece of fruit rather than that granola bar or bag of chips. Be a little creative with the fruits you buy to give more interesting options rather than the standard apple, banana and orange. There are so many fruits to include such as pears, grapes, melon, berries, grapefruit, and plums. To keep the cost down and to maintain your budget, try to eat what is in season.

Stews and casseroles

Stews and casseroles can also be a fantastic way to pack in as many different varieties of vegetables as possible. You could consider adding carrots, broccoli, peas, canned tomatoes, lentils, and a good portion of spinach. Do a simple search for vegetarian stews and then add the meat of your preference if you prefer to not go totally vegetarian.

There are so many more ways of enjoying fruit and vegetables, enjoy experimenting with what works for you.