Naturally low in fat and calories and packed full of vitamins, minerals and fiber, fruit and vegetables add flavour and variety to every meal. They may also help protect against stroke, heart disease, high blood pressure and some cancers.

How often?

Everyone should eat at least five portion a day. Fresh, frozen, dried and canned fruit in juice and canned vegetables in water all count. Go for a rainbow of colours to get ad wide a range of vitamins and minerals as possible.


  • adding an apple, banana, pear or orange to your child's lunchbox
  • sliced melon or grapefruit topped with low-fat yogurt for breakfast
  • carrot, peas and green beans mixed up in pasta bake