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…



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)


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)



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


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