Home Lifestyle Simple Ways To Get Your 5 A Day

Simple Ways To Get Your 5 A Day

by InvisiblyMe
A birds eye photo of a blue wooden table with a range of fruits and vegetables laid out. Overlaid is the title: Simple ways to get your 5 a day.

Fruit and vegetables are central tenants of a healthy diet and lifestyle. We all know we should aim for at least 5 servings a day, but it’s not always that easy. Sometimes we need a little encouragement or inspiration for how to squeeze more goodness into our diets. 

It’s something that’s getting increasing focus during the pandemic too, with many people wanting to boost their immune systems and get on top of their health in any way they can. Even with chronic illness, there are small changes we might want to make to help our bodies on a regular basis.

The Benefits Of 5 A Day

Increasing fruit and veg can reduce the risk of stroke, heart attack and high blood pressure. Those with high blood pressure and certain heart issues are often advised to boost their intake.

It’s been reported that BHF-funded research at the Universities of Southampton and Cambridge have found that leafy greens like kale, beetroot and spinach can positively impact our health. The study suggests such foods can thin the blood and as a result help oxygen to travel where it needs to go within the body.

What you eat, when you eat it and how much you consume isn’t going to be a one-size-fits-all approach. While it’s generally agreed that fruits and veggies are good for us, some people may not digest them too well or find that certain foods can cause unwelcome complaints, such as digestive issues. If you don’t experience any problems then that’s great, but if you start wolfing down the grapes and find they give you tummy ache, then step back from too much of the good stuff and remember to eat in moderation.

Most people should find that including more fruits and veggies make them feel better from the inside out, while also improving general health behind the scenes.

A colourful photo of fruits and veggies on a plate and in a bowel, with some flowers at the top to give it a bright and summery feel.

Eat The Rainbow : Boosting Your Fruits & Vegetables

Let’s take a look at how a rainbow of goodness can be more easily integrated into our daily diet.

Start The Right Way With Breakfast

Try to get in some fruit for your first meal of the day. If you ordinarily tend to skip breakfast, consider having a piece of fruit. Otherwise, you could add a portion as a side dish to your toast, or add fruit to your yoghurt, cereal or porridge. Berries are great toppers for cereal, while the likes of sliced banana, raisins, dried apricots or stew apples work well with porridge and muesli. Fruit adds natural sweetness to your breakfast and you can sprinkle a little cinnamon to round out the flavour. 

Don’t Forget Frozen

Frozen fruits and vegetables are an excellent alternative. While some products you will obviously want fresh, like watermelon or crunchy green apples, there are plenty of options you can freeze or purchase pre-packed from the freezer aisle in store. You’ll still be getting goodness whether it’s fresh or frozen, and the benefit of frozen if you have enough space in your freezer is that you can stock up and save yourself more regular trips to the shops. For using, you can add to a stir fry, boil, microwave or tip into a blender for a smoothie.

Supercharge Your Snacks For Energy

If you want an energy boost, then try combining carbohydrates and proteins. For example, pair berries with yoghurt, grapes with peanut butter, or apples with cheese. For a little more bite and substance, think wholewheat crackers & wholemeal bread.

A light coloured background with a white mug to the right and a white plate in the middle. On the plate are two pieces of whole wheat toast with fruit around the plate and on the bread.

Have Fruit To Hand

If you can make healthier choices more convenient and readily available then you’re more likely to reach for them when you want a snack. Have your fruit bowl filled and keep fruits that taste better cooler, like grapes and apples, stocked up in the fridge. 

Stew’s The Word

A warming, hearty stew is a favourite in the cooler months and it’s a great way to add in a few servings of vegetables. You could try a slow cooker for convenience if you find the cooking too time consuming after a long day. Pop in the ingredients in the morning and have your stew ready to go in the evening. You could also dish leftovers into Tupperware for a quick meal the next day to reduce waste and make your food go further.

Healthy Snack Swaps

Dried fruits make a convenient snack option throughout the day and on the go. Check the ingredients and opt for those without added sugar if you want to limit the sugar intake to just natural sugars. You can go for the readily available types like dried apricots, prunes, raisins and sultanas, or more exotic options like mango and pineapple. 

Fruit Treats & Dessert 

A fruit salad can be a sweet treat to finish off a meal or to snack on while watching a film. You can serve your fruit with natural yoghurt or ice-cream for a quick and convenient dessert. Fruity deserts needn’t be boring. If you want to go to more effort then you could create a crumble, tart or roulade dessert with fresh or frozen fruit. There’s a ton of inspiration online for quick fruity desert recipes.

A photo of some 5 a day fruit on a plate, namely watermelon and berries. the watermelon has two heart shapes cut out from it and filled with berries.

Fruit Dip 

Fruits and vegetables are great for dipping, and this can be a good sharing plate for get togethers. Think ice-cream, sour cream, yoghurt or melted chocolate. Chocolate covered strawberries, anyone?

Become A Sandwich Artist 

Save on pre-packaged sandwiches from time to time by making your own and filling them with different flavours, textures and colours. You can also opt for a burger, giving it a healthier make-over with fresh fillings. Lettuce and cucumber go with many fillings, but there are lots of choices to liven things up, like peppers, red onion, watercress and tomatoes. 

Use Fruit & Veg In Your Meal Recipes

Incorporate fruits and vegetables as ingredients in typical meals, like zucchini bread, chopped up carrots and peppers in your chilli, or grated carrot into tomato sauce 

Show Some Lentil Love 

Did you know that beans and lentils count towards the 5 a day, but they only count as a single portion despite how much you eat? You could eat lentils, baked beans (reduced salt & sugar are optimal) and chickpeas in a meal, but it’ll still count as 1 of the 5 a day. Beans and lentils are great sources of essential minerals, vitamins, protein and carbohydrate. 

Shake Up The Stir Fry & Reinvent Your Rice

Both stir fry meals and rice-based dishes are excellent for throwing in a rainbow of veggies. You could use frozen vegetables in the pan mid-way through cooking rice or noodles, or simply add raw ready-to-eat options like onions and peppers at the end when you dish up.

Side Dishes

If you don’t want to add fruit and veg to your dish, consider a side-salad or side bowl of veggies. You could have a fresh, mouth-watering salad to snack on in between bites of your pizza or tikka. For cooked roast dinners like the typical British Sunday lunch, you can chop up a couple of apples and sizzle in a pan to serve as a healthy side-dish.

A bowel with a range of vegetables in it, including lettuce, broccoli, carrots and cucumber.

Soup Up 

Soup can be as hearty or as light as you want to make it, and there are countless flavour options. Whether you have a dedicated soup maker or not, you can throw in a range of chopped vegetables, sautéed with a dash of vegetable oil and stock. You can keep it chunkier or blend it for a smoother finish. 

Smoothies & Juices

You can pack in a few of your 5 a day by popping fresh or frozen fruits and vegetables into a blender. Smoothies and juices are a convenient way of getting in the goodness, and it might be an easier way for some people to digest certain foods. You could also try simple ice coolers by using fruit juice with ice; think mango, orange or pineapple juice, mixed up with ice for a chilled out drink guaranteed to refresh you in the warmer weather. Want something a little more filling? Try a banana or two with milk or low fat ice-cream for a delicious banana milkshake, which gives you the benefits of calcium, too.

DIY Vegetable Crisps 

While you can buy vegetable crisps in the supermarket, you can easily make your own at home and you’ll be able to choose your own flavour. Select the vegetable(s) or fruit you want, like parsnip, beetroot, apple or sweet potato and thinly slice them. Preheat the oven to 175°C and spread out the slices on a lined baking tray. Cook for around 20 minutes or until they’ve dried out, bearing in mind that fruit typically takes longer than veg to bake. 

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Do you find it a challenge to get more fruit & veg in your diet? Do you have any favourite snacks or ways to boost your intake?

Caz ♥

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18 comments

Blogging_with_Bojana February 21, 2021 - 4:33 pm

I’ve had a tiring day. First coffee and then something as colorful as these.

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c.a. February 21, 2021 - 5:11 pm

“Cool beans,” as a friend from TN says! ☺️

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Sandee February 21, 2021 - 5:15 pm

This is spot on. We’re all healthier with these in our diets. We’ll feel so much better too.

Have a fabulous day and week, Caz. Big hug. ♥

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johnrieber February 21, 2021 - 5:33 pm

These are terrific ideas – a sandwich Artist and stew maker – I’ll take those accolades!

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tidalscribe February 21, 2021 - 6:00 pm

I still have another drawer full in the freezer of sliced cooking apples from the tree in the garden. I like stewed apple with yoghurt, or mashed banana with yoghurt. I like going in the greengrocers and buying one of everything that could be good in a big soup.. My favourite veg is really a fruit I guess, red peppers. I roast them with mushrooms, courgettes and onion and have with brown rice and grated cheese on top. You can make plenty and freeze portions.

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Chen Song Ping @ TPTan March 9, 2021 - 4:44 am

I should try the last one!

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The Daily Trotter February 21, 2021 - 7:55 pm

I Am really not a fan of most veg. I do t mi d fruit and I was just thinking about needing more good stuff the other day. But for it to be less boring. Mmm apples and cheese. Grapes and peanut butter is a new one. Thanks for the reminder and a new idea

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Smithasbakelove February 21, 2021 - 8:54 pm

Lovely roundup as always Caz! If only we are disciplined enough to include them daily.

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A Woman Of A Certain Age February 21, 2021 - 11:14 pm

Great ideas!
I throw mixed greens into everything.

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Masha February 22, 2021 - 2:22 pm

I’m all for healthy fresh eating, to me nothing can replace the flavor of a meal cooked with fresh vegetables. Great tips here, thank you xo

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The Oceanside Animals February 22, 2021 - 4:25 pm

Charlee: “Hmmm … what if we were to catch some mice or birds that eat fruits and vegetables and nuts and seeds and such? Would that count?”

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Despite Pain February 22, 2021 - 5:22 pm

Super ideas, Caz. I do love soups and stews and throw everything into them so they’re full of goodness, but I don’t eat enough fruit every day. I find it easier in the summer months because I always buy lots of salad and fruit and seem to get myself on a bit of a health kick and make smoothies and bowls of fruit salad to munch on. I knew that lentils and beans counted as part of the five a day, but I had no idea that they only counted as one portion no matter how much of them you eat.

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Tasha Marie (Pain Warrior Code) February 22, 2021 - 5:28 pm

What great tips! I’ve been struggling with trying to consume more fruit and veg lately – so this is a very timely post!
Thank you for sharing this.
Tasha Marie x

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Ann Coleman February 23, 2021 - 1:45 am

My husband and I were just talking about this today! Especially since his cancer diagnosis, we’ve been making sure he eats several servings of fresh fruits and vegetables every day. And once you start that, you begin to crave them. The good news is: his tumor is gone!!!

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Lindsay February 23, 2021 - 3:14 am

These are great tips! I’m working on getting more veggies in my diet. I don’t eat bread, so instead I put my tuna or ham on a bed of greens. Celery with hummus has become one of my favorite snacks. I have homemade protein shakes each morning with fruit and veggies blended in.

I’m going to try those DIY crisps! They sound delicious!

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Stacey Chapman February 23, 2021 - 3:35 am

Some really great ideas here! Thanks. It’s tough to get in the good stuff when we feel crummy. So these are easy, great suggestions! I’ve never mastered drying fruit in the over…..though I have considered getting a dehydrator! I may need to revisit that again now!

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James Viscosi February 23, 2021 - 4:23 pm

During the pandemic, since we’re not going to the supermarket, we’ve subscribed to a vegetable delivery service from a local farm. Once a week a giant box of vegetables (and a bit of fruit) appears on our front step, probably for less than it would cost us to buy it at the store, and then I have to figure out what to do with the vegetables so they don’t go to waste. It’s led to some interesting recipe finds, such as roasted Brussels sprouts with kumquats and mushroom burgers with avocado pesto. I have a feeling we’ll be continuing the veggie box subscription even after we’re vaccinated and I’m back to doing the grocery shopping again …

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Gemma February 26, 2021 - 11:56 am

These are such practical ideas to incorporate into daily life Caz. 🙂 I love smoothies and soup (especially in the winter when it’s cold) as a way for upping my fruit and veg intake, plus I love tucking into fruity desserts on a Sunday. Also, I’m loving all the colourful images of fruit and veg in this post! 🙂

Gemma x

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