A fruitful endeavour

Get creative
Fruit sandwiches are not only nutritious but an exciting way to jazz up ordinary white bread. My favourite is peanut butter and banana. Other combos include cream cheese and canned pineapple, mango and strawberries, or you can use up leftover fruit puries.

Lead by example
Remember that children learn by example, so make an effort to eat with your kids and make encouraging noises when you get onto the vegetables.

Finally, a word about portions. Dried, canned, frozen, fresh, juices all count towards the five portions a day.

One portion of fruit equals
1 slice of a very large fruit such as a melon or pineapple
1/2 avocado or grapefruit
1 medium fruit e.g. banana, pear, apple or orange
2 small fruits e.g. clementine, apricot, kiwi or plum
1 cup small fruit e.g. grapes or strawberries
2-3 tbsp canned fruit, fruit salad
1/2-1 tbsp dried fruit e.g. raisins, dates
1 glass (150ml) juice

One portion of vegetable equals
2 tbsp broccoli, courgettes, spinach, cabbage, carrots, turnips, peas, sweetcorn, mushrooms or onion
1 bowl salad

5 portions can be easily achieved as
1 glass fruit juice
1 banana and a cupful of grapes
2 servings of vegetables for dinner

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