We all know that we should be eating 5 portions of fruit and veg a day, but how often do we actually manage it? Think back over your meals for this week – if one of them didn’t contain fruit or veg, it’s unlikely you reached that elusive 5-a-day target.

We all lead busy lives and often rely on buying lunch and dinner or grabbing a coffee on the way into work. However, other European countries suggest 7-10 portions a day! Here are our top tips for filling your day with the good stuff.

Remember that fruit has a high sugar content, so try to aim for more vegetables. You can never eat too much veg, but because of the sugar content, you can eat too much sugar! Kiwis, watermelons and raspberries have a lower sugar content so choose these over more sugary fruits like bananas and apples.

Breakfast

• In the summer, embrace the abundance of raspberries and add them to your muesli or porridge.
• Treat yourself to asparagus and eggs for a leisurely weekend breakfast.
• Eggs Florentine is a delicious way to start the day with spinach.
• Omelettes are a great vehicle for fresh vegetables!
• You could even try savoury courgette muffins – they make the perfect grab and go breakfast!
• You must have heard about green juices and smoothies – these are a great way to start your day with a veggie boost and can be drunk on the go so great for your morning commute

Lunch

• Fill up a tortilla with sliced veg – raw vegetables are delicious in the summer with home-made salsa or guacamole, but later in the year you can roast some winter veg and still enjoy a virtuous lunch!
• Homemade soup can be made in large batches and taken into work throughout the week. Soups are a great way to use up the contents of your fridge and get another one of your five a day!
• As it’s summer, we have to mention salads – leafy greens, chopped tomatoes and peppers, maybe even some pomegranate, the possibilities are endless! Add fish, chicken or hard-boiled eggs for a protein boost to keep you full until lunch.
• If you have to grab a sandwich on the go, get some fruit to eat with it

Snacks

• Snack on berries, avocados, watermelon…
• Try avocado on a Ryvita.
• Dip carrot sticks or sliced pepper in hummus.

Dinner

• Ratatouille is a great way to use up the contents of your fridge and can be eaten with pasta, jacket potatoes or even on toast! It’s also easy to make a large batch and use it for lunches during the week.
• Steam vegetables to accompany fresh fish.
• Swap out your usual potatoes for sweet potatoes.
• Make a vegetable risotto.
• Add a salad to every meal you can!

Always remember to make bigger portions of your dinners if you can in order to provide lunch for the next day!