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Fresh From The Dairy Diary 2024: How To Get Your Five a Day

Check out the Dairy Diary 2024’s easy colour coded guide to make sure you never miss out on that all important fruit and veg.

A balanced diet contains at least five different portions of fruit and vegetables a day and a good mix throughout the week.

Sometimes eating healthily can feel like a minefield in the face of so much conflicting advice. Still, we all know eating enough fruit and veg is crucial for good health. It needn’t be confusing: at its best, getting your 5 a day can be simple and delicious. Each number above represents 1 of your 5 a day.

 

EAT THE RAINBOW

Try to choose each portion from a different colour group. Aiming for a colourful plate can be a simple way to get the full range of vitamins and minerals your body needs. And your meals will be beautiful, too!

 

WHAT COUNTS?

Almost all fruits and vegetables count towards your 5 a day. This includes fresh produce, frozen, tinned and preserved fruits and vegetables.

One portion of your 5 a day…

= 80g of fruit

= 80g of vegetables

= 30g dried fruit

 

DID YOU KNOW...?

Mixing fruits or vegetables (e.g. 40g banana and 40g strawberries) still counts towards your total as long as each portion adds up to 80g.

Fruit juices and smoothies only count as one portion, no matter how many glasses you drink. The NHS recommends no more than 150ml a day.

Pulses, beans and legumes, like lentils, kidney beans or chickpeas, only count as one portion of your 5 a day, regardless of how many 80g portions you eat.

Potatoes don’t count towards your 5 a day because of their high starch content, but they are still a great source of fibre, potassium and B vitamins. However, sweet potatoes do count.

 

This is a snippet from the Dairy Diary 2024, the iconic book that’s been delivered by milkmen every Christmas since 1982. So much more than just a diary, packed full of great reads and inspiring recipes, it’s a must-have for every home. Don’t wait for Christmas, get your copy now!