Up to 2 portions
Kebabs are a super barbecue option – you can add mushrooms, peppers and onions. Don’t forget corn cobs can be finished on the barbecue too. Add a bowl of salad and you’ve chalked up an extra portion.
Pulses (lentils or beans) of any type count as one portion. Top with a sliced tomato for a tasty two-portion snack.
Up to 3 portions
Half an avocado counts as one portion. Add two large tomatoes and a handful of salad leaves and you’re three portions ahead!
A simple way to get an extra portion a day: slice a banana on top of that morning cereal.
Around ½ to 1 tablespoon of currants, raisins or two dried apricots or prunes is the equivalent of one portion.
Up to 2 portions
A smoothie counts as at least one portion – often two or more. But how can you tell? Go for those with lots of information on the label. Smoothies made from whole fruits are best, as they contain fibre.
Home-made shakes help pile up the portions. However, takeaway shakes made without real fruit don’t count. As 80g of blueberries equals one portion, it should be easy to make a two-portion shake. The vegetables have to add up to 80g to count as a portion, so you’ll need one large tomato and a generous helping of cucumber to make up the weight.
It’s easy to get two or even three portions of vegetables into a stir fry, so go for a wide and colourful selection – red and green peppers, onion, broccoli, beansprouts, sweet potatoes and so on.
It varies between flavours, but their Fresh Gazpacho contains 256g of tomatoes, 74g of cucumber and 74g of red pepper – half a carton is a two to three-portion lunch or supper.
Make a change from an apple a day: always make the most of whatever fresh fruit is in season.
Wimbledon wouldn’t be Wimbledon without strawberries. Try topping with crème fraiche or Greek yogurt.
The vegetables have to add up to 80g to count as a portion so you’ll need one large tomato and a generous helping of cucumber to make up the weight.
What are your favourite ways to get your five-a-day?