What does 5 a day really mean?

There appears to be some confusion over ‘what constitutes 5 a day. Some of the common examples over the years has been eating 3 pieces of fruit during the day and 2 portions of vegetables for dinner. Or eating fruits in one sitting and vegetables later or vice versa, and the list goes on, I won’t bore you any further. Quite frankly, I am not surprised people are put off the whole idea or simply frustrated; or just lack motivation to adopt a 5 day as part of their eating habits, some say its boring, hard work cumbersome, etc.
I am glad that ‘legitimate’ information has now been provided, in other words, a lot more clearer.  But there is a debate on how to make 5 a day more appealing to fussy eaters and kids who don’t like fruits or vegetables, the most popular suggestion is hiding it in their food. So how do you achieve that? See below for my ‘two bits worth’ of tips:

– ‘hide’ veggies such as celery, carrots, courgettes (zucchini) in your cooking. Eg; pasta sauces, curries, etc. Trust me it’s absolutely delicious, especially in pasta. I don’t want to suggest peas because I have seen kids literally pick this out of their food, just go with colourful veggies that way they don’t notice it too much.

–  include tomatoes, lettuce, spinach or other types of leafy vegetables in your sandwiches, omelettes-  fresh/frozen and canned fruits can be added to cereals; plain yogurt; smoothies;  the latter is perfect for on the go breakfast* – dried fruits such as raisins and currants can be eaten as a snack but according to experts, this should only be consumed (a handful) at meal times as they can rot your teeth. Now this was a new one for me, as I have always had dried fruits as snacks at work, needless to say I no longer eat it. – the jury is still out on  beans, legumes,lentils as they are not considered to have enough nutrients, in other words, it’s just a tiny portion. However, this should not stop you adding it to your cooking, as it is a good source of protein and gives ‘volume’ to your meals
Getting your 5 a day is fun, you don’t have to limit it to cereals or in cooked meals, it can be delicious as a snack. Eg:  sliced apples as a dip with peanut butter; celery or carrot in hummus, etc.

*Link to my ebook – Breakfast on the go for Busy People.



Hi, I am Dee, a certified Nutrition and Weight Loss Coach from South London, England. My goal is to help people with diabetes live a healthy lifestyle without the fad diets. The purpose of the blog is to share tips, advice on all things nurition and wellbeing. Please feel to comment or ask questions but please respect the views and opinions of others. This blog will be moderated, this means I will not tolerate bad language/behaviour; bullying or harassment, anyone not adhering to this will be blocked.

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