How to get your 7-a-day

How much fruit and veg should we eat a day? The experts are now saying seven is the magic number when it comes to health and life expectancy...

How to get your 7-a-day

BBC Good Food has long advocated the benefits of a diet packed with fruit and vegetables, as well as other nutritionally-dense wholefoods. In fact, our nutritionist Kerry Torrens had these words of wisdom at the beginning of the year for those making healthy resolutions:

''Forget 5 and make it 7 a day – it sounds like a tall order but if you include at least one and preferably two servings of fruit or veg at every meal and snack - you’ll get there.''

We've put together a menu of our favourite fruit and veg-packed breakfasts, lunches and dinners to help you reach that magic number…

 

BreakfastsBreakfasts

All 2 portions of fruit and veg or more...
Yogurt porridge with banana, blueberry & almonds (2 portions)
Spicy Moroccan eggs (3 portions)
Smoky rashers & tomatoes on toast (2 portions)
Egg-in-the-hole smoked salmon & avocado toastie (2 portions)



LunchesLunches

All 3 portions of fruit & veg or more...
Chickpea patties with carrot & raisin salad (3 portions)
Quinoa, squash & broccoli salad (3 portions)
Bean salad with yogurt avocado dressing (3 portions)
Green cucumber & mint gazpacho (4 portions)
Spiced turkey patties with fruity quinoa salad (3 portions)


 

DinnerDinners

All 3 portions of fruit & veg or more...
Lamb & buckwheat noodles & tomato dressing (4 portions)
Squash, mushroom & gorgonzola pilaf (3 portions)
Honey & mustard grilled salmon with Puy lentils (3 portions)
Five-a-day tagine (5 portions)

 

Want more inspiration? Take a look at our 7-a-day recipe collection

Now you've boosted your fruit & veg, serve up the perfect portion with our nutritionist's guide to balanced diets:
Balanced diet for women
Balanced diet for men

Find more healthy recipes & nutrition tips in our health hub

 

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
Be the first to comment...We'd love to hear how you got on with this recipe. Did you like it? Would you recommend others give it a try?
Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
Be the first to suggest a tip for this recipe...Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.