We've all grown up with the words '5 a day' ringing in our ears, but I bet few of us know what a portion of fruit or vegetables actually looks like. Even fewer of us spend our evenings measuring out exactly 80g of carrots or broccoli. Who has the time? And that's before you consider that recent research recommended we up our 5 a day to 10. If you really think about what you've been eating though, you may be surprised by how many portions of fruit and veg you manage to pack into your diet without thinking about it. If you're still looking to increase your fruit and veg intake, we think these 5 tips will make things a little easier for you.
How To Eat Your 5 A Day
Try Tinned
You can't get much more versatile than tinned tomatoes, and they count towards your 5 a day. (Just two whole tomatoes from a tin make up one portion.) From pasta sauce to spicy chilli con carne, you're probably already eating at least one portion at dinner time, and that's before you add any extra veggies. (Carrots add a beautiful sweetness to tomato sauces - grate them to hide them from your picky eaters.) Tinned tomatoes are cheap too, so stock up and make them a part of your weekly meal plan.
Recipe suggestion: Lamb with Tomatoes and Pasta
Master Smoothies
Sadly, you can pack as many fruits and veggies as you like into your smoothie but they only count as one portion. It's not all bad news though because apart from actually eating an apple, it's one of the easier and tastier ways to increase your fruit intake. Boost the nutrients even more by adding a small handful of something green - kale works really well. You won't even notice it! Mix and match your favourite fruits and vegetables to create your perfect smoothie in the morning and start your day with only 4 more portions to go.
Recipe suggestion: Linwoods Skin Glowing Smoothie
Use Your Freezer
Just like tinned tomatoes, frozen fruits and vegetables are a super convenient way to reach your 5 a day. If you're time-poor, you're not going to spend your time preparing and cooking fresh vegetables, but you definitely have the time to quickly cook a handful of frozen broccoli. (You'll also cut down on food waste - no more soft, sad vegetables lurking in your fridge.) Combine your favourite frozen vegetables to create a warming, comforting bowl of soup and tick another portion off your 5 a day list by lunchtime.
Recipe suggestion: Pea and Mint Soup
Snack Happy
The most obvious way to bulk out your 5 a day is to snack on fruit, but if you don't have a sweet tooth an apple just won't cut it. Raw vegetables are the perfect snack to enjoy on the go, and you can jazz them up by adding a tasty dip. Our go-to snack is hummus with crunchy veggies. Chickpeas also count as a portion so it's a delicious win-win.
Recipe suggestion: Roasted Red Pepper Hummus and Crudités
Indulge In Brunch
I love brunch. It's my favourite meal of the week. It also packs a punch when it comes to fruit and vegetables. Flipping pancakes? Top them with berries. Fancy some eggs? Turn them into a veg-packed omelette. Why have plain toast when you can turn it into the ubiquitous avo toast? (Half an avocado counts as one of your 5 a day - go make some guac!)
Recipe suggestion: Chorizo, Avocado and Poached Egg Brunch Bap
These tips and recipes should take you from breakfast to dinner and everything in between and you're guaranteed to eat your 5 a day.
If you have any of your own tips we'd love to hear about them. Let us know in the comments or pop over to Facebook, Twitter or Instagram for a chat. We'd love to hear from you.