Family Matters: Eating five-a-day

Technically a serving is 80g for everyone, but for some younger children this might be a little much so aim for at least a palm-sized amount. For dried fruit, it’s actually 30g or about two tablespoons. Some examples of a serving are: 

1 banana 

1 apple 

2 tablespoons of raisins 

2-3 tablespoons of cooked vegetables 

5-7 cherry tomatoes 

2-3 tablespoons of baked beans/haricot beans/kidney beans/cannellini beans/butter beans/chickpeas 

Add a piece of fruit or veg to every meal 

If you’re having three meals a day, you’re already more than half way there! You could add a piece of fruit to your breakfast, or some salad with your lunch. Add some cooked vegetables with your dinner as well. By including fruits and vegetables at every meal, it sets you up for success.  

Fruit juce counts! (150ml)

150ml of fruit juice or smoothies can count towards one of your five a day! So adding a bit of orange juice to your breakfast is a really easy way to add that extra serving in. But be careful – juice is high in sugar so stick to the recommended 150ml serving. Plus, drinking two servings of juice does not count as two of your five a day.

Fresh, frozen or tinned

Whether you choose fresh, frozen, or tinned, you’re getting the same nutritional benefits. Adding frozen vegetables to a meal is a great way to get in extra vegetables, with no worries of it going off and even saving a bit of money. Choosing tinned fruit (in juice, not syrup) can be a great just to have in the house and easily added to things like porridge, yoghurt, or fruit salads.  

Remember snacks!

Can you swap the after school snack to a piece of fruit or some vegetable sticks with hummus? Using this time after school when children are hungry to make a healthy swap is a great idea, adds an extra serving, and keeps them going until dinner. It’s a win-win!

Disguise in meals

We’re sure this is a trick most parents already do – hiding some chopped up vegetables into a pasta sauce, soup, stews, or curries. It’s an easy way to make sure your children are still getting the vitamins and nutrients they need without the conflict that comes with introducing an unfamiliar or disliked food. This definitely isn’t the ideal way to have your child eating fruits and vegetables, but still helps with exposure to flavours, textures and nutrients. 

Let them choose their own

Getting kids involved helps children take ownership over what they get to eat. When going to the supermarket, let your child choose a fruit or vegetable they’ve never tried. It could be a fresh, frozen or tinned fruit as well! This can give them a sense of independence and control makes them feel excited and eager.