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Nutrition and Hydration Week 2017 – Are you eating 5 a day?

To celebrate Nutrition and Hydration week 2017, Our Registered Dietitian Ruth Smith, offers her advice in the fourth of  this five part series published every day during Nutrition and Hydration Week 2017.

shutterstock_182616134Are you eating 5 a day? 

Did you know…..

  • As well as looking and tasting great, fruits and vegetables are packed with essential vitamins and minerals and a variety of phytochemicals (naturally occurring plant substances) that are vital for good health.  Many of these nutrients also act as powerful antioxidants, protecting the body from harmful free radicals (found in pollutants) that can cause disease.
  • Studies have shown that people who eat plenty of fruit and vegetables have a lower risk of developing many diseases, including high blood pressure, obesity, heart disease and stroke, and some cancers (including mouth, throat, stomach, colon and lung cancers).
  • One portion is 80g or any of the following:


– One banana, orange, pear or apple or a similar sized fruit

– Half a large grapefruit or avocado

– A slice of large fruit such as melon or pineapple

– Two satsumas, plums or similar sized fruit

– A handful of grapes, cherries or berries

– One heaped tablespoon of dried fruit (such as raisins and apricots or three heaped tablespoons of fruit salad (fresh/tinned in fruit juice) or stewed fruit


– Three heaped tablespoons of vegetables (raw, cooked, frozen or tinned)

– Three heaped tablespoons of beans and pulses, such as baked or kidney beans

– One dessert bowl of salad

  • Variety is important, as different coloured fruits and vegetables contain their own combination of vitamins and minerals, so try to eat one portion from each colour group. Choose from red, green, yellow, white, purple and orange varieties of fruits and vegetable, including tomato-based products and allium vegetables such as garlic.

For more information please see


This information is provided to promote healthy eating in the workplace for healthy individuals.  It is not intended for the use of anyone who is pregnant or has a medical condition.

Posted in: Dietitian - Ruth Smith

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