The LEAN Team

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Free health and nutrtition tips

Increase fruit intake – The Basics


“Fruit has a low energy density making it a great choice for anyone trying to control their weight – adding fruit to main meals helps to ‘bulk’ out the dish without adding lots of extra calories”, explains nutritionist Todd Donnelly.

“Though many of us know we should eat more fruit (and vegetables), for numerous reasons (taste, availability, cost) it can sometimes be hard getting them into your diet. Remember that it’s not only fresh fruit that counts, but dried fruit, canned fruit, frozen fruit and 100% fruit juice all count toward the 5-A-DAY target”.

“However, drinks like Ribena, Sunny Delight, fruit squash and other juice drinks, which are not 100% juice, don’t count towards your daily 5-A-DAY target – they’re often packed with added sugar, high in calories and contain very little juice”.

Todd adds, “some of the health benefits of eating fruit and vegetables result from interactions between their different nutrients; dietary supplements that isolate a specific mineral or vitamin do not appear to provide the same benefits as eating a piece of fruit or serving of vegetables”.


Other Helpful Healthy Fruity Points…

  • Adults should eat at least 5 portions (400g) of a variety of fruit and vegetables each day.


  • To get the maximum benefits, you need to eat a variety of fruit. Various fruits contain different amounts of fibre, vitamins, minerals and other nutrients – so aim to include a variety of fruit in your 5-A-DAY to get the most benefit.


  • It has been estimated that eating at least 5 portions, of a variety of fruit and vegetables a day, could reduce the risk of deaths from cancer by up to 20% – fruit and vegetables can also reduce the risk of coronary heart disease and stroke.


  • Evidence also suggests an increase in fruit and vegetables intake can help lower blood pressure, reduce the risk of cataracts and symptoms of asthma – fruit and vegetables also help keep bowels functioning healthily.


Remember that a glass of 100% fruit juice only counts once towards the 5-A-DAY target for fruit and vegetables, regardless of how much you drink – this is because fruit juice has very little fibre in it.


We all like to be healthy and to be sure that we're doing the best we can for ourselves, and our families, health.