Eat a diet rich in wholegrains, vegetables, fruit and beans

Eat more veg, gruit and wholegrains graphicWe recommend that you make wholegrains, vegetables, fruit and pulses (legumes) – such as beans and lentils – a major part of your usual daily diet.

Basing your diet on these types of foods is a great first step to eating well and helps to protect yourself against cancer.

Tips for eating more plant foods

Eat a good variety of plant-based foods such as:

  • Vegetables (excluding potatoes) and fruit – fresh, frozen, dried and canned in water or natural juices all count towards your 5 A DAY.
  • Pulses such as lentils, peas and beans all count towards your 5 A DAY.
  • Grains and cereals such as rice, oats, pasta, bread, couscous and unsweetened breakfast cereals. Opt for wholegrain varieties and limit highly processed foods, such as cakes and pastries.
  • Starchy vegetables eg potatoes. Try not to add fat, such as butter or cream, and opt for boiled or steamed starchy vegetables rather than roasted or fried in oil.

Aim to get your 5 A DAY

Vegetables and fruit are the building blocks of a healthy diet so aim for at least five portions a day. Try adding chopped banana or berries to your cereal or porridge or swap your normal snack for a piece of fruit or vegetable sticks.

> Get our 5 A DAY portion poster

> We show you how many of your 5 A DAY are in each of our healthy recipes

Reshape your plate

Think differently about what you put on your plate.

Portion sizes on your plateFilling at least three-quarters of your plate with wholegrains, vegetables, fruit and pulses will help to provide your body with the nutrients it needs for good health.
> Make vegetables or fruit the star of your meal with our Enjoy greens cookbook