Introduce at least five servings a day of the following selection of foods in your daily menu and vary your choices throughout the week.
One Apple, Pear, Peach, Orange or Banana
Pile slices of these on to your high-fibre breakfast cereal or have fruit as regular snacks.
Two Medium-sized Fruits
such as kiwi, plum or tangerine. These make good snacks in between meals.
Three Pieces of Dried Fruit
Such as apricots and prunes. They’re easy nibbles for car or train travel.
One Avocado or Grapefruit Half
These make a good first course for lunch or dinner. Garnish your avocado with prawns for extra nutrient value
One Cup of Fruit
Such as strawberries, raspberries, cherries or grapes. Add any of these to breakfast cereals or include them in a colourful fruit salad or a fruit kebab for dessert.
Two or Three Tablespoon of Fruit Salad
Eat as a dessert or with breakfast
Two Tablespoons of Lightly Cooked Vegetables
Such as tomatoes, carrots and celeries. Remember to cook them the healthy way. Vegetables retain cancer-protection properties if they are steamed, stir-fried or grilled.
One Bowl of Salad
Include this in all your main meals such as lunch and dinner.
One Glass of Fruit Juice
Deliciously refreshing fruit juice is good at any time of the day