5 a Day – Fruit & Veg

Almost all your fruit and vegetables count towards your five a day, so it may be easier than you think to get your recommended 5 a day.

This week’s topic was discussing getting your five a day and to be fair the majority of you already are getting them, which is brilliant.

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin c and potassium.  They’re an excellent source of dietary fibre, which can help maintain a healthy gut and prevent constipation and other digestion problems.  A diet high in fibre can also reduce risk of bowel cancer.

If you struggle getting your five a day here are some way to make sure you are getting them:-

  • Have fruit or Veg for breakfast
  • Double up on vegetable servings
  • Aim to fill half your plate with veg
  • Use fruit and veg as ingredients
  • Try new seasonal fruits and veg

I have listed the foods that have the highest content of each vitamin/nuttrient

POTASSIUM – helps with blood pressure

  • Tomatoes, Banana, Kiwi, Broccoli, Potatoes and Sweet Potatoes.

VITAMIN A – Good for eyes, skin, prevents infections

  • Grapefruit, Melon, Mango, Sweet Potatoes, Spinach and Apricots

FOLIC ACID – Prevents kidney disease, vision, depression

  • Celeriac, Asparagus, Blackberries, Beetroot, Strawberries and Melon

FIBER – helps digestive system, decreases risk of heart disease

  • Blueberries, Apple, Pears, Sprouts, Onions, Spinach Raspberries

VITAMIN C – Antioxidfant, reduces blood pressure, good for heart 

  • Peppers, Oranges, Blackberries, Potatoes, Sprouts, Cauliflower, Kiwi and Strawberry

MAGNESIUM – Muscles and heart

  • Avocado, Banana, Raspberries, Cabbage, Green Beans, Artichokes, Asparagus and Sprouts

CALCIUM – Healthy bones and teeth also helps nervous system and glandsKale, Pakchoi, Broccoli, Orange, Gooseberries, Figs and Rhubarb

It’s important to eat five different fruit and veg each day to get a wide range of vitamins and minerals. For example, you could add dried apricots or sultanas to cereal, have an apple with lunch, serve dinner with two veg such as carrots and broccoli, and snack on a nectarine. It’s as easy as that!

On average, a portion of fruit or veg is equivalent to 80g. Below are some examples of what counts as one portion:

  • 1 apple, banana, pear, orange or other similar sized fruit
  • 2 plums, satsumas, kiwi fruit or other similar sized fruit
  • 1⁄2 a grapefruit or avocado
  • 1 large slice of melon or fresh pineapple
  • 3 heaped tablespoons of vegetables, beans or pulses
  • 3 heaped tablespoons of fruit salad or stewed fruit
  • 1 heaped tablespoon of raisins or sultanas
  • 3 dried apricots
  • 1 cupful of grapes, cherries or berries
  • 1 dessert bowl of salad
  • 1 small glass (150ml) of pure fruit
  • 80g of most vegetables class as a portion

This week’s meetings

Massive well done to my face to face members 122 marbles gone forever!!! Helen Bateman, Sarah Mayson and John (Emma) got their super seven awards and slimmers of the week went to Chrissie and Bonnie.

This week’s REMOTE/VIRTUAL and EXPRESS weigh ins…..

52 Marbles 🎱 🎾 🎱
New Members
💎Helen F
🏅Jacquie R – super seven
🏅Nicola Jones – stone
👏Jenna Gleave – 1lb
👏Johanna S – 5 1/2lb
👏Jacquie Russell – 12lb
👏Theresa – 1lb
👏Nicola J – 1 1/2lb
👏Dom – 3lb
💪Sarah Mayson
💪Joanne Dewar
Little Gains:
😞Rachael Berrisford
😞Angela C
😞Theresa Outram Plaiter
😞Kirstylyn Kelsey
😞Lindsay Bottomley
😞Pat Crosthwaite

Have a fantastic week everyone and be sure to be getting at least five a day.  Aim for 2 fruit and 3 portions of vegetables.


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