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

This week’s topic was discussing getting your five a day and to be fair a good 98% 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 glands

• Kale, Pakchoi, Broccoli, Orange, Gooseberries, Figs and Rhubarb

This week’s results….

Remote Zoom members had some fab losses. We welcomed new members Olivia and Lorraine. Have a great first week ladies.

Denton lost an amazing 95 marbles today. We welcomed back Sarah and new members Jordan and Julie, zoom member Sarah has come back to group too – have a fab first week ladies.

Chrissie Crompton got her two stone award, Janet for her terrific ten %, Sandra got her fab five %, Denise got her super seven, Michelle got her stone award and also slimmer of the week too! 👏👏👏👏

Massive well done to my Haughton Green members. 45 marbles gone!!! We welcomed new members Dorothy, Tracey and Kirsty. Have a great first week ladies. Lorraine got her half a stone award and she also got slimmer of the week! 👏🙌👏👏

Huge well done to my Longsight members, 50 marbles gone forever. We welcome returning member Annemarie and new member Lynda. Have a great first week ladies. Slimmer of the week went to Maureen 💪💪👏👏

Have a fantastic week everyone and be sure to be getting at least five a day.