Fruit and veg: get your five-a-day

The Eatwell Plate which our Healthwise philosophy supports, suggests that a third of our daily food consumption should be fruit and vegetables. As well as being low in fat, a combination of different fruit and vegetables can provide a cocktail of nutrients beneficial for health and well-being.

In fact, there is evidence that eating lots of fruit and vegetables can help reduce the risk of developing diseases such as heart disease and cancer.

Our advice is to eat a rainbow of colours. But how can you make sure you get your five-a-day? One portion is roughly 80g. That amounts to:

• One banana, apple or pear

• Half a grapefruit

• A handful of berries

• A 150ml glass of fruit juice

• One heaped tablespoon of dried fruit

• Three heaped tablespoons of raw, cooked, frozen or tinned vegetables

• Three heaped tablespoons of beans or pulses

It's surprisingly simple to get your five-a-day. Start the day with a glass of fresh orange juice, add a couple of different vegetables to your stir fry, and reach for an apple rather than a chocolate bar for your mid-afternoon snack and you'll be well on your way.

Try to get the most from your fruit and vegetables. Eat them as fresh as possible or go for frozen rather than storing them for a long time. Don't overcook as you might lose many of the nutrients - try steaming your vegetables rather than boiling. And if you are boiling, try to recapture those nutrients by using the cooking water in soups or sauces.