This week we are going to look at something called ‘5 a day!’. This phrase is a way to help you remember that you should eat AT LEAST 5 portions of fruit and vegetables every day, feel free to eat more, it’s not a limit!
What’s a portion?
As you kids are all different sizes and keep growing (especially if you keep eating your 5 a day!!), we say a portion is how much you can fit in the palm of your hand..
That’s this bit!!
There are soooo many ways to eat your 5 a day.
Let’s have a look at ways to start clocking up your fruit and veggies.
You can eat;
FRESH FRUIT AND VEGETABLES
There are lots and lots to choose from and try. It’s such a colourful and tasty world!
TINNED/CANNED FRUIT & VEGETABLES
Choose fruit cans that say in natural fruit juice, not syrup, otherwise its really sugary, so not as healthy for you.
Again, ask your parents to check your tins of vegetables say in water with no added salt or sugar to make sure its a healthy way to eat your vegetables.
FROZEN FRUIT & VEGETABLES
You can get all sorts of frozen veg-, including corn on the cob, spinach, and of course peas and sweetcorn!
There are also lots of tasty frozen fruits like strawberries, raspberries, blueberries and mango these are great for puds, instant ice-creams, or compotes (bit like a runny jam, just gently cook the fruit in a pan until soft and juicy- it’s really good on yoghurt!). So get exploring the freezer aisle- there’s much more than fish fingers down there!!
You only need about 1 tablespoon of dried fruits for a portion. These are high in sugar, so if you can, eat these with one of your meals, instead of as a snack, (pop some on your cereal, or have with a pudding) as this will keep your dentist and your teeth happy!
BEANS AND PULSES
There are lots in this group, including chickpeas, lentils, tinned beans, baked beans (choose the low salt and sugar ones!). You can only get one portion from this group a day, however many you eat.
YOU CAN EVEN DRINK A PORTION!!
You can drink 1 small glass of fresh fruit juice or smoothie to count as a portion. Don’t get too excited though, you can only get 1 portion through juice or smoothies, no matter how many different smoothies you drink, so you only need a maximum of 1 per day!
When you blend fruit, it lets out all the sugar, so it will rot your teeth if you drink too much, so these are better as a treat and with a meal if you can!
FYI, potatoes don’t count as one of your 5 a day. They are a great food to eat as they give you lots of energy, but just add them into your portions (unless it a sweet potato!).
But why do I need all these fruit and vegetables????
Firstly, because they are so yummy, there is so many tastes and colours to discover, that you would be missing out of you don’t get involved!!
But, there’s a reason nature made them so exciting to eat-your body really needs you to eat lots of fruit and veg to work properly!
Fruit and veggies have these things called vitamins and minerals in them, that your body uses to keep you healthy and protect you from lots of illness’. You can’t make these yourself, so you have to get them from your food, if you want to stay super strong, super smart and be a super you!
Fruit and Vegetables don’t all have the same vitamins and minerals, so you need to eat lots of different ones to get all the goodness your body needs. Often if they are a similar colour then they will have similar goodness inside, so make sure you eat a rainbow, 🌈 to get everything you need to be healthy.
Oh, here comes Scoffee again, I wonder what he wants to tell you today? Hi Scoffee..
🍏Did you know apples float in water because they are 1/4 air! Try it if you don’t believe me!
- Knock Knock
- Who’s There?
- Lettuce Who?
- Lettuce in and you’ll find out!!
Please can you send me a picture of your fruit and veg superheroes-let me know their name and super power! Here’s one to get you started! I think this scoffer has been inspired by last weeks 🍌 talk- Banana Man’s superpower is making unhealthy food radioactive, very cool!-fantastic job!
Ah, thanks Scoffee, you’ve really made us giggle again! 😀😂😊
Look at how EASY it is for to get your 5 (and more) a day, here’s just one example of how to do it!:
Brekkie: Add a handful of blueberries to your cereal/porridge or have a piece of fruit afterwards (or both!)
Lunch: Add grated carrot to your sandwich, with cherry tomatoes on the side
After school snack: If you often have a sugary snack (Biscuits, chocolate…), then try swapping that some days to get an extra portion in! Cucumber and home-made hummus make a tasty and filling change.
Dinner: Add some frozen spinach to a pasta dish, or maybe some Broccoli with Frozen peas and sweetcorn to the side of your meal. Natural yoghurt with fruit or fruit salad is a great pudding!
So, are you ready to take the challenge? Fill in this form for a week so you can see how brilliant you are at scoffing your favourite fruit and veg and make sure to try some new ones too! Email your results to Scoffee to have a go at being this weeks ‘Scoffer of the week!’
Ready, Set, SCOOOOFFFFF!!