Fruit and vegetables are part of a balanced diet and can help us stay healthy. That’s why it so important that we get enough of them.


5 A DAY highlights the health benefits of getting five 80g portions of fruit and vegetables every day. That’s five portions of fruit and veg altogether, not five portions of each.

Five reasons to get five portions
•Fruit and vegetables taste delicious and there's so much variety to choose from.
•They're a good source of vitamins and minerals, including folate, vitamin C and potassium.
•They're an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
•They can help reduce the risk of heart disease, stroke and some cancers.
•Fruit and vegetables contribute to a healthy and balanced diet.
Fruit and vegetables are also usually low in fat and calories (provided you don’t fry them or roast them in lots of oil). That’s why eating them can help you maintain a healthy weight and keep your heart healthy.

5 A DAY is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.

To get the most benefit out of your 5 A DAY, your five portions should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients.

Almost all fruit and vegetables count towards your 5 A DAY. Potatoes and cassava don’t count because they mainly contribute starch to the diet.

To learn more about what counts towards your 5 A DAY, go to 5 A DAY: what counts?

Getting your 5 A DAY is easy. In our 5 A DAY section, you’ll find lots of advice and information, from portion sizes to recipes and restaurant tips, to help you and your family fit five portions into your daily lives.

You can also learn more by downloading this Just Eat More leaflet (PDF).


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                                           EAT IN COLOR   

An exciting site to remind us what a pleasure fruit and vegetables can be and to help us to make sure we all enjoy a healthy diet. Let’s face it - we’re all busy, preparation can sometimes seem difficult and time consuming, our kids don’t seem to want anything that’s good for them and sometimes it’s difficult to decide just what to cook for tea.

But the solution is simple - just Eat in Colour! Nature has provided us with everything we need. Fruit and vegetables look and taste great, are the quickest and easiest way to enjoy healthy eating and don’t cost the earth.


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Eat in Colour means enjoying the ultimate in convenience food - fruit and vegetables are so versatile the options are endless. Eat them on their own, eat them raw or eat them cooked. Why not throw together a salad, stir up a sauce for pasta, create toppings for pizzas and fillings for sandwiches? Have you ever squished them into lip smacking smoothies or wonderful soups, or maybe put them in your drawer for a sneaky snack? Why not hide them in your handbag, pop them in packed lunches, or grab them fresh from the fruit bowl. What could be simpler?

And you don’t have to be a chef to Eat in Colour. You’ve come to the right place to discover everything you need to know about enjoying the wonderful range of fruit and vegetables available in your local stores.

Be inspired - why not try out our Eat in Colour recipe wheel for serving ideas, have a go at the recipe of the month and discover new ways to make nature’s healthiest foods the best part of your family’s diet everyday?