Fruit & vegetables

Eating plenty of fruit and vegetables is an easy way to be healthier. Not only do they provide a range of vitamins, minerals and fibre, but they can be filling too.

Getting your 5 a day is easier and cheaper than you might think.

Eat a rainbow

Vegetable crudities

Enjoy a rainbow of colourful fruit and vegetables, as different colours indicate that fruit and veg contain different vitamins, minerals and other compounds.

Fresh, frozen or canned?

Fresh, frozen, canned and dried fruit and veg all count towards your 5 a day. In fact, if vegetables are frozen within hours of being picked, they can contain higher levels of certain vitamins than when you buy them fresh. Frozen veg and fruit are perfect if you don’t have time to shop regularly, as you’ll always have them to hand.

Easy ways to your 5 a day

  • Instead of snacking on crisps, munch on carrot batons, celery sticks or radishes and slices of pepper.
  • Fill pancakes with fresh or frozen fruit and reduced fat yogurt, for breakfast or dessert.
  • Cook up these fabulous 5 a day recipes or try a Moroccan fish tagine that contains 3 of your 5 a day!

More easy ideas for 5 a day

The benefits of fruit and veg

Sweetcorn with herb butter

Vitamin and mineral supplements are no substitute for fruit and vegetables. Fruit and veg contain nutrients, dietary fibre and antioxidants.
They’re also generally lower in calories and fat, so can help you maintain a healthier weight, as part of a balanced diet.

How can I live healthier?

Did you know…

  1. Frozen peas, sweetcorn or spinach are a delicious addition to shepherd’s pie and spaghetti Bolognese.
  2. You can use ready-to-eat apricots or prunes to make stews and casseroles more exciting.
  3. Potatoes and cassava don’t count towards your 5 a day, as their main nutrient is starch. Eat them as part of your daily portions of bread, rice or pasta.

Make the most of a warming soup

Homemade - butternut squash and red pepper soup

Topped with toasted seeds, a warming vegetable soup is a vibrant way to get 5 a day into your diet…

Try this tasty butternut squash soup.