Eat your 5-a-day
Eating five portions of fruit and vegetables every day will make sure that you get the nutrients your body needs. A good diet will help you to stay healthy, prevent illness and live longer so start today with an extra portion of greens.
The problem
The UK Government has stated that cancer and coronary heart disease account for 60% of all early deaths. A key factor in combating these diseases is good health and nutrition.
The Department of Health recommends that all children and adults should consume at least five portions of fruit and vegetables every day. But as a nation we currently average just three portions daily.
Fruit and veg are packed full of vitamins and minerals. They are a good source of the fibre we need to maintain good digestion, and they may even help reduce the risk of heart disease, strokes and some cancers.
With obesity levels tripling over the past twenty years, it is essential that we cut out the salt, sugar and fat in favour of fruit and veg.
What you can do
Pledging to eat five-a-day is a commitment to improving your long-term health.
And it doesn't have to be difficult. A single portion is 80g, which roughly translates to half a portion of large fruits or vegetables (e.g. grapefruit, avocado); one portion of medium sized fruits (e.g. apple); two portions of small fruits (e.g. plums); or three heaped spoonfuls of small veggies (e.g. peas). Sorry chip-lovers, but starchy potatoes don't count!
When planning the day's meals, make sure that fruit and vegetables make frequent appearances. Fresh food eaten raw is ideal, but frozen and pre-prepared meals certainly count too.
How to do it
Try substituting sugary or fatty snacks with healthier alternatives - pocket a mango, nibble on carrot sticks or chow down on dried fruit when you're feeling peckish.
An easy way to ensure a good balance is to eat different-coloured fruit and vegetables, such as blueberries, spinach, sweet potato and bananas.
If you're struggling to find things to do with all those ingredients, buy a recipe book dedicated to the art of mouth-watering vegetable dishes.
To help you increase your fruit and vegetable intake M&S uses a five-a-day logo on products which tells you how many portions are in a serving. This has been extended to our healthy eating prepared meals, many of which now provide at least one portion towards your five-a-day.
Make a habit of five-a-day and you'll look better, feel great and live longer.
Take pledge