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Fruity facts

What exactly is fruit?

Fruit is the fleshy and often sweet part of a flowering plant or tree that contains its seeds.

Why should I eat more fruit?

Fruit contains a wide range of antioxidants, vitamins, minerals, fibre and other phytochemicals – naturally occurring plant compounds that can be beneficial to your health by protecting cells in the body from damage that can lead to cancer.

What is a portion?

Fresh, frozen, dried and tinned fruit and vegetables all count towards your 5 A DAY. Healthier choices are tinned fruit in natural juice, and tinned vegetables in water.

One adult portion is equivalent to:

1 whole apple or banana
2 whole plums or satsumas
A handful of grapes or berries
3 tablespoons of cooked vegetables such as carrots, peas or sweetcorn
1 cereal bowl of mixed salad

An easy way to remember what a portion is, is to think of it as a handful – this works for both adults and children!

Follow the rainbow rule

Many of the bright rainbow colours we see in fruit come from phytochemicals. By choosing a variety of different coloured foods not only will our meals look more appetising but they will also be providing us with the best possible mix of health-enhancing nutrients.

Children might want to make the Rainbow 5 Fruit Salad on our Fruity Friday Key Stage 1 activity sheet.

Easy ways to 5 A DAY

Following one or two of these simple suggestions each day will boost your fruit and vegetable intake and make sure you’re well on your way to 5 A DAY!

Breakfast

Add a sliced banana, handful of berries or dried fruit to your cereal
Make a fruit smoothie using low-fat yoghurt and fresh fruit such as
mangoes or berries

Healthy snacks

A handful of cherry tomatoes
Celery or carrot sticks with reduced-fat houmous or salsa

Main meal

Include at least 2 portions of vegetables with main meals
Add extra vegetables to curries, casseroles, pasta and rice dishes

Fruity facts for kids

The A-Z of Fruit & Veg on our Great Grub Club website is full of fun facts to help children learn more about different fruits and vegetables.

Download our colourful fruity factsheet to hand out at your Go Bananas on Fruity Friday event to provide people with easy ways they can include more fruit and vegetables in their diet.

Also, display our 5 A DAY portions poster to help people understand what a portion of fruit or vegetables looks like.