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Daily fruit and vegetable intake Updated 10 May 2008

Our advice

Breakfast - start with a 100 percent fruit or vegetable juice. Add fruit to cereal or sliced bananas to toast. Add vegetables to omelettes.
Lunch - build a salad on spinach or lettuce; add colourful vegetables to pasta, rice, or to your sandwich.
Dinner - cook meats with fruit, thicken gravies and soups with grated vegetables, and add vegetables to stews and other dishes.
Snacks - replace chips with raw vegetables dipped in vegetable salsa.
Desserts - if you treat yourself to icecream - add fruit.
Make it convenient if you're short on time. Although you will pay more, buy ready-cut vegetables and salad mixes. Stock up on frozen vegetables and canned fruit.
Buy a selection of fruit from ripe to the unripe, so you'll have several days good eating.
Remember this simple message - eat five plus a day the colour way.

It's worth remembering, diet isn't everything. Failure to get enough physical activity, being overweight, smoking, and a genetic predisposition to certain diseases are also important. Other dietary factors may also make a difference. Include wholegrain bread and cereals, lean protein and low-fat dairy products and limit your intake of saturated and trans fats, sugar, salt and alcohol.