Key Messages:

  • Aim to have at least 5 portions of a variety of fruit and vegetables each day.
  • Fruit and vegetables should make up around one third of what we eat each day. They are a very important part of a healthy, balanced diet, as they are good sources of fibre, as well as having lots of essential vitamins and minerals.
  • Eating lots of fruit and vegetables can help you maintain a healthy weight as they are naturally low in calories and fat (as long as they aren’t roasted or fried in lots of butter or oil), and evidence does suggest that having your 5 A DAY could reduce your risk of heart disease, stroke, some types of cancer and obesity.
  • Variety is important! Different types and colours of fruits and vegetables contain different combinations of important nutrients, like fibre and vitamins, which our bodies need to stay healthy. So, to get the most nutritional benefit out of your 5 A DAY, try to have a wide variety of fruits and vegetables from each of the colour groups – green, yellow, red, purple, orange and white!
Why eat these foods?
Different fruit and vegetables contain: 

  • Vitamin C – important for maintaining healthy body tissues.
  • Vitamin A – important for maintenance of normal vision, skin and the immune system.
  • Folate – important for normal and healthy blood formation.
  • Fibre – helps to maintain a healthy gut.
  • Potassium – helps to maintain a healthy blood pressure and is also important for the normal functioning of the nervous system.