So, there we were, happily munching our way through our “5-a-day”, and secretly enjoying an excuse to chomp on something – albeit an apple or pear, or if we’re feeling really exciting, some red grapes. And not even the kids have spotted the hidden veggies in their favourite pasta sauce. And then they change the rules……

The news hit last week that actually we should be aiming for 10 portions of fruit and veg a day. 10! Wow. And they tell us that wine doesn’t count….ok, time for a re-think then!

Get fruity!

According to a recent study, eating between 7 and 10 portions of fruit and veg a day can dramatically reduce the risk of premature death, by up to 42%, as well as serious diseases like cancer, strokes and heart disease. What are we waiting for – let’s get those vits in! But if you struggle with the idea of eating more fruit and veg, then here’s our handy guide.

How to Eat Your 10 a Day

• Try a juice for breakfast… An easy to way to add one or even two servings is to have a juice when you wake up. Don’t worry if you don’t have time to make your own – an unsweetened carton of pure juice (not concentrate) will do just as well.
• Super Smooth – And why not try a delicious smoothie? These are super easy to make, and you can add fruit, yoghurt, milk, honey, oats and even green vegetables to really pack in the vits and make it a filling meal.
• Mix it Up – so that you don’t get bored try to vary your intake of fruit and veg instead of always eating the same thing. This also helps vary the nutrients too, as different fruits and veg have different vits. Try eating in season where you can and don’t be afraid to try new things.
• Carbs don’t count – why not try swapping some of the carbs in a meal with fresh veg? For example rather than meat and potatoes, try having meat (a fresh steak say, or grilled chicken) with a mountain of fresh stir fried veg. Maximum tummy filling nutrients and minimum calories.
• Great grating – why not try grating fresh fruit or veg onto your usual meals as a quick and easy way to add extra portions. You could grate an apple onto your cereal in the morning, or a carrot onto a salad?
• Know your portions – get to know exactly what is classed as a “portion” of fruit and veg. According to the NHS website, fresh fruit and veg count, as do frozen and tinned. Dried fruit can count as a portion a day, as can juices and even tinned beans. Always try to aim for fresh where you can though.
• Snack Central – fruit is an easy snack but you could try veg too – carrot sticks are always a favourite, along with cucumber and pepper slices and a dip.
• Swap your spuds – choose sweet  potatoes for tea rather than ordinary ones, and that’s a portion right there!
• Get Saucy – whenever you make a sauce based dish (eg curries, stews, bolognase) try adding finely chopped veg.
• Winning Soups – homemade soups are a fantastic way to get your veg in. Not only are there loads and loads of easy variations but they are super simple, cheap and quick to prepare. They make a great, filling and healthy meal.
• Eat Fresh – convenience and ready made foods definitely have their place for today’s busy families, but if you can prepare quick and fresh meals then it’s much easier to pack in the fruit and veg. You’ll probably find that homemade is tastier, and cheaper too.
• Watch the fruit – and just to confuse you further, although eating fresh fruit is a good thing, it’s best if the majority of your ten a day is made up of veg, just because of the sugar in fruit.
• Come to the Carvery – and if all else fails, then why not book a table at the famous Oakeley Arms Sunday carvery? We have loads of veg options – from greens to carrots and peas in between. There’s three of your ten right there!! Yum

Image from wiki commons