Five ways to get more fruit and veg

A recent report from the Fresh Produce Consortium has suggested that just 12 per cent of us are having at least five portions of fruit and vegetables a day.

As well as all the other health benefits, eating plenty of fruit and vegetables probably reduces risk of cancer. This is why World Cancer Research Fund (WCRF) recommends people eat at least five portions a day of a variety of fruit and vegetables.

Silvia Pastorino, a nutritionist for WCRF, has come up with her top five tips for getting more fruit and vegetables into your diet.

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Tasty, nutritious tips

1. Add fruit to your breakfast cereal to make it tastier. You could use dried fruit or frozen berries, or slice a banana or an apple. Try to buy seasonal fruits when you can as they are tastier and cheaper.

2. Opt for a fruit salad as a snack or dessert. As well as tasting great, it is an easy way to add to your daily fruit consumption.

3. Have baked beans on wholemeal toast for lunch. Many people do not know that baked beans count towards your five portions a day but they can. But bear in mind that baked beans can only count as one of your five a day, no matter how much you eat.

4. Pack your pasta sauce, bake, stir fry and sandwiches with a variety of colourful vegetables. They contain lots of water and fibre, so you will feel full for longer without the added calories. Frozen vegetables, like peas and broad beans, count too and they are always there when you need them.

5. Instead of having crisps, try chopping raw vegetables dipped in low fat houmous or salsa as this makes a tasty snack that can count towards your 5 A DAY.

For more information about how having a healthy diet can help reduce your risk of cancer, visit www.wcrf-uk.org/diet.