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5 A Day tips
Food and diet
Recipes and tips
Digestive health
Nutrition and food groups
Eating a balanced diet
8 tips for healthy eating
The Eatwell Guide
Food labels
Food labelling terms
Reference intakes on food labels
Starchy foods and carbohydrates
Dairy and alternatives
Meat in your diet
Fish and shellfish
The healthy way to eat eggs
Beans and pulses
Water, drinks and your health
Eating processed foods
8 tips for healthy eating
The Eatwell Guide
Food labels
Food labelling terms
Reference intakes on food labels
Starchy foods and carbohydrates
Dairy and alternatives
Meat in your diet
Fish and shellfish
The healthy way to eat eggs
Beans and pulses
Water, drinks and your health
Eating processed foods
5 A Day
Food facts
Fat: the facts
Salt: the facts
Sugar: the facts
Top sources of added sugar
What does 100 calories look like?
Red meat and the risk of bowel cancer
What is a Mediterranean diet?
Salt: the facts
Sugar: the facts
Top sources of added sugar
What does 100 calories look like?
Red meat and the risk of bowel cancer
What is a Mediterranean diet?
Eating on a budget
Food safety
How to prepare and cook food safely
How to store food and leftovers
10 ways to prevent food poisoning
Why you should never wash raw chicken
Cooking turkey
How to wash fruit and vegetables
The truth about sweeteners
Sprouted seeds safety advice
How to store food and leftovers
10 ways to prevent food poisoning
Why you should never wash raw chicken
Cooking turkey
How to wash fruit and vegetables
The truth about sweeteners
Sprouted seeds safety advice
Vegetarians and vegans
Healthy recipes
Food tips
Getting your 5 A Day is easy. There are plenty of ways to add more fruit and vegetables to your daily meals.
Here are some ideas to get you started.
5 A Day at breakfast
- Add fruit to cereal, porridge or lower fat natural yoghurt. Try a handful of berries or a chopped banana.
- Add grilled mushrooms or tomatoes to scrambled eggs.
- A glass (150ml) of unsweetened 100% fruit juice, vegetable juice or smoothie combined counts as a maximum of 1 portion of your 5 A Day.
- Get more healthy breakfast tips.
5 A Day at lunch
- Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots.
- Sticks of cucumber, peppers and carrot, and cauliflower or broccoli florets are delicious with dips such as salsa or lower fat cheese spread.
- Add fruit and veg to your favourite meals. Try adding chopped carrots to bolognese sauce, sprinkle chopped red peppers on your pasta, or mix veg such as peas into mashed potato to make it even tastier. Add tomatoes to your omelette or mushrooms to your next stir-fry.
- Add beans, lentils and pulses to stews, soups, bakes and salads. However much you eat, beans and pulses count as a maximum of 1 portion a day.
5 A Day at dinner
- Have a salad or vegetable side dish with your main meal. If you're having shepherd's pie, have some peas, too. If you're having a roast dinner, add some carrots or broccoli to your plate.
- Frozen fruit and veg count towards your 5 A Day. It only takes a couple of minutes to microwave some frozen peas, mixed vegetables or mini corn on the cob.
- Canned fruit and veg also count. It's healthier to choose fruit canned in juice rather than sugary syrup, and veg canned in water without added salt or sugar.
- It's easy to add fresh, frozen or canned fruit and veg to meals. Sprinkle sweetcorn or pineapple chunks on top of a thin-base pizza, or liven up soups and sauces with a handful of kidney beans, peas or sweetcorn.
- Try making or choosing tomato or vegetable-based sauces as these are usually lower in fat than cream or cheese-based sauces.
Snacks and your 5 A Day
- Swap sugary snacks, such as biscuits, for a piece of fruit. There are lots of healthy snack ideas on Change4Life.
- Read more about healthy food swaps and 5 A Day on a budget.