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

Across all four meetings this week a total of 131 marbles were lost – an amazing 66.5 pounds gone forever! We had several new members, Colleen, Lynda, Jean, Julie and Nicola – have a great first week ladies.

Special awards went to:-

Diane has now lost 7lbs and received her super seven award and charm.

Joanna, Peter and Diane all received their stone awards (Peter got his last week but didn’t add pic on last week’s blog) – well done everyone.

Leanne and Mona received their fab five awards and got their certificates and charms. Brilliant!

Slimmer of the week awards went to Dee, Sara, Joanna and Mona – well done lovelies!

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

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

Next week’s topic – SPRING CLEAN!!!