The 5-a-day diet: Easy way to get enough fruit and veggies and lose weight

How many portions of fruit and veg will you have eaten by tonight? Probably not enough says new research, which found the majority of us are not getting our ‘five a day’. Worse still, the research showed that many of us don’t recognise what a portion of veggies looks like!

And more than 75% of people have no clue that a proper portion of veg is equivalent to three heaped tablespoons or 80g. A diet rich in fruit and veg can fight off diseases including heart attacks, strokes and certain cancers, including bowel and lung, as well as helping maintain a healthy weight. Eating five portions of fruit and vegetables each day cuts your risk of premature death by a quarter, while another study found that eating closer to seven portions could reduce this risk by nearly 50%. Fruit and veg are so good for us: they’re packed with vitamins and minerals needed for our bodies to function at peak health – including folate, magnesium, potassium, plus vitamins A, C and K.

This plan will help to ensure you get five portions each day – and on some days up to eight. The plan is portion and calorie controlled, so you could also drop a dress size in just four weeks.

 

BREAKFASTS

Morning smoothie: Make by blending half a glass of semi-skimmed milk or fruit juice with any two fruit or veg of your choice. For example: mixed berries, half a banana, half a mango, half an avocado or a handful of spinach leaves.

Plus pick one of the following…

- Porridge made with semi-skimmed milk and topped with a handful of mixed berries

- Two grilled tomatoes, with two tbsp sliced mushrooms and two tbsp baked beans on two slices of granary toast

- Two slices granary toast, half a grapefruit and a poached egg

- Small pot of Greek yoghurt topped with a handful of any chopped fruit and nuts

- Two scrambled eggs, with two handfuls of spinach leaves, on two slices of granary toast

LUNCHES

- Grilled chicken salad , made with one sliced, grilled breast, mixed leaves, five cherry tomatoes, half an avocado sliced, half a cucumber and half a red pepper. Chopped all together and drizzled with balsamic dressing. Followed by two plums.

- Jacket sweet potato , baked for 20 minutes, served with two tbsp veggie chilli (see recipe below) and one tbsp plain yoghurt. Handful of grapes.

- Fruity wrap: One sliced tomato, 80g mango chunks, half a sliced avocado – plus a slice of chicken, ham or two tbsp of cottage cheese. Two satsumas.

- Veggie soups: Ready-made or homemade, eg chunky veg or carrot and coriander, served with a granary roll and one apple

DINNERS

Steak and summer green veg

To make: Grill one small lean steak and serve with steamed broccoli, asparagus and peas, plus half a can of any white beans (e.g. butter or cannellini), simply drained and drizzled with a tbsp olive oil and balsamic vinegar.

Mediterranean cod

To make: Bake one cod fillet in tinfoil for 18 minutes with 1 tsbp of tomato puree, plus half a sliced lemon. For the veg, mix half a sliced red pepper, one sliced courgette, a handful of chopped mushrooms and half a red onion, quartered, with a tbsp of olive oil and roast in the oven for 30 minutes.

Chinese chicken and veg stir-fry

To make: Stir-fry one sliced chicken breast until cooked and then add, tbsp soy sauce, tsp grated ginger, one sliced pepper, one chopped carrot, one small chopped red onion and a handful of mange tout.

Spicy lamb tray bake

To make: On a baking tray, spread half a chopped onion, one diced sweet potato, half a diced butternut squash and 10 cherry tomatoes. Drizzle over 1 tbsp of olive oil and bake for 20 minutes. Add two lamb chops, coated with one tbsp of shop bought korma paste. Bake for 15 minutes.

Veggie chilli con carne

To make: Fry half a chopped onion with one garlic clove, tsp of cumin powder and a tsp of chilli powder, add a can of chopped tomatoes, a can of drained kidney beans, one chopped red pepper, a handful of sliced mushrooms and one sliced carrot. Cook for 10-20 minutes until soft. Serve with brown rice.