5 a day challenge. Information booklet. Week 1 task Get your 5 a day

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1 5 a day challenge Information booklet Week 1 task Get your 5 a day

2 What counts towards 5 A DAY? As well as fresh fruit and vegetables, the following all also count towards your 5 A DAY. Fruit and vegetables cooked in dishes such as soups, stews or pasta dishes. Beans and pulses. These only count as one portion a day, no matter how many you eat. That's because although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables. Frozen and canned fruit and vegetables Frozen fruit and vegetables. Tinned or canned fruit and vegetables. Buy the ones tinned in natural juice or water with no added sugar or salt. Dried fruit, such as currants, dates, sultanas and figs. Fruit and veg in convenience foods, such as ready meals and shopbought pasta sauces, soups and puddings. Some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts. You can find the salt, sugar and fat content of readymade foods on the label.

3 Drinks and 5 A Day One glass (150ml) of unsweetened 100% fruit or vegetable juice. Juice counts as a maximum of one portion a day, even if you have more than one glass. This is mainly because juice contains less fibre than whole fruits and vegetables. A smoothie containing all of the edible pulped fruit and/or vegetable may count as more than one portion but this depends on how it s made.

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5 5 a day challenge Week 2 task Add fruit into your week

6 5 A DAY fruit portions Small-sized fresh fruit One portion is two or more small fruit, for example two plums, two Satsuma s, two kiwi fruit, three apricots, six lychees, seven strawberries or 14 cherries. Medium-sized fresh fruit One portion is one piece of fruit, such as one apple, banana, pear, orange or nectarine. Large fresh fruit One portion is half a grapefruit, one slice of papaya, one slice of melon (5cm slice), one large slice of pineapple or two slices of mango (5cm slices). Dried fruit A portion of dried fruit is around 30g. This is about one heaped tablespoon of raisins, currants or sultanas, one tablespoon of mixed fruit, two figs, three prunes or one handful of dried banana chips. Tinned fruit in natural juice One portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as two pear or peach halves, six apricot halves or eight segments of tinned grapefruit

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9 5 a day challenge Week 3 task Add vegetables

10 5 A DAY vegetable portions Green vegetables Two broccoli spears or four heaped tablespoons of cooked kale, spinach, spring greens or green beans count as one portion. Cooked vegetables Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or eight cauliflower florets count as one portion. Salad vegetables Three sticks of celery, a 5cm piece of cucumber, one medium tomato or seven cherry tomatoes count as one portion. Tinned and frozen vegetables Roughly the same quantity as you would eat for a fresh portion. For example, three heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as one portion each. Choose those canned in water, with no added salt or sugar. Pulses and beans Three heaped tablespoons of baked beans, haricot beans, kidney beans,butter beans or chickpeas count as one portion each. Remember, however much you eat, beans and pulses count as a maximum of one portion a day.

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13 5 a day challenge Information booklet Week 4 task 100% effort

14 10 top tips to get 5 A DAY on a budget Buy fruit and vegetables loose rather than pre-packaged. Loose fruit and veg can be as little as half the price. Fruit and vegetables are usually cheaper if they're in season. Fruit and vegetables are often cheaper at your local street or farmers' market. Don't throw away vegetables that are about to go out of date. Use them in stews, soups and casseroles, which you can freeze and eat another time. Look for supermarket deals on fruit and vegetables, such as buy one get one free offers. Look for good deals on frozen and dried fruit and veg, such as frozen peas and dried pulses and beans. Stock up on canned fruit and vegetables. They count towards your 5 A DAY and won't go off, so you can buy them in bulk. Buy canned fruit and veg, in water or fruit juice, without added salt or sugar. Cook in bulk and freeze portions to eat another time.

15 5 A DAY at breakfast You could slice fruit over your cereal or just grab a banana before you leave the house. If your breakfast is scrambled eggs, add some mushrooms or tomatoes. 5 A DAY snacks Take apples, clementines, pears or satsumas to work to snack on. Or why not have some carrot or celery sticks with reduced-fat houmous? 5 A DAY at a sandwich bar for lunch Can you add extra salad to your sandwich, roll or baguette? And have some fruit or a fresh, unsweetened 100% fruit juice for dessert.

16 5 A DAY at a sandwich bar for lunch Can you add extra salad to your sandwich, roll or baguette? And have some fruit or a fresh, unsweetened 100% fruit juice for dessert. 5 A DAY in a restaurant Can you order a starter, side vegetable or salad, or add an extra ingredient to a pizza for example that will count as one portion? Check the menu for starters and sides, and don't be afraid to ask if the chef can add steamed vegetables to a dish or fruit to a pudding. Instead of ordering chips, ask for a fresh salad or some roasted vegetables.

17 Good luck 1. There are five or more points available each day plus points per week plus per challenge Your aim is to get as close to 140 as possible. Print off the personal plan to track your progress daily. At the and of each week inform your team manager of your totals.