5 a day tips

Research shows that when it comes to fruit and veg, most of us don’t manage to eat 5 A Day. Get into the 5 A Day habit with these easy tips and recipes…

Eating fruit and veg with each meal, and as a healthier snack in-between, is a great way to get your 5 a day.

What is a 5 a day portion?

Easy breakfast tips

Fruit smoothies

  • Add chopped, dried apricots and a sliced, fresh banana to your breakfast cereal.
  • For a healthier cooked breakfast, grill tomatoes, mushrooms or peppers and serve with beans on toast.
  • If you’re in a rush, pick up a fruit smoothie with an apple or banana to eat while you’re on the go.

Try healthier snacks

5 A Day lunches


  • For a zingy, healthy filling for a sandwich or wrap, mix tomato slices, mango chunks and creamy avocado.
  • Try eating more veggie-rich soups: whizz up our spicy carrot & coriander soup or try a ready-made soup.

Cook healthier family recipes

5 A Day evening meals

Crispy chicken with root vegetable mash and broccoli

  • Grate a courgette and stir tinned beans into your chilli, cottage pie, stew or curry.
  • Double up on veg: swap mashed potato for parsnip and swede mash or carrot and butternut squash mash.
  • For a quick dessert, mix defrosted berries with half-fat crème fraîche or low-fat yogurt.

Healthy meal plan

Help kids to eat 5 A Day


Kids will love 5 A Day that’s fun! Let them sprinkle sultanas and berries over cereal or yogurt, or for a sweet treat, dip apple slices in a little fromage frais.

Whizz their favourite fruits with semi-skimmed milk and enjoy fruity shakes through colourful straws, or make pancakes and pack them with strawberries.

Healthier kid’s recipes

Fresh fruit and vegetables

Refrigerating most fruit and veg (except for bananas and pineapples) will keep them fresher for longer. For best results, keep in the original packaging and bring to room temperature before eating.

Get tips for storing food and find out how to freeze healthier homebaking so it stays fresh for longer:

Love Food Hate Waste food storage tips

 Did you know…

  1. According to the Department of Health, eating 5 portions of fruit and veg a day can lower the risk of certain diseases.
  2. Try to eat at least 3 portions of veg and 2 portions of fruit every day.
  3. If you want to ripen a firm avocado, pop it in a bag with a banana – they’re great for ripening other fruit.

More 5 A Day help