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Eating well - eating the rainbow

Experts now reckon on 9 pieces of fruit and veg a day! Official UK guidelines is still only 5 though other countries have upped this to 10!

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Rainbow food

Experts all agree that eating more fruit and vegetables is the way to avoid certain diseases and illnesses.

There is a rainbow of colours of fresh vegetables and fruit available and you should try to eat a varied diet to ensure a good mix of vitamins and minerals and all those "special" components which are so good for us.

Many foreign governments have increased the recommended number of portions of fruit per day up - some countrys say 10, some 9.

The best way to make sure you eat enough fruit is to start the day off with some fresh fruit for breakfast - adding fruit to meals, bulking up on veggies at meals times too, snacking on fruit will be hard at first.

Ways to increase the number of fruit and veg portions you eat

1. Buy dried apricots to snack on.
2. Buy plenty of fruit and veg.
3. Don't hide the fruit in the kitchen.
4. Make sure the family has access to it all the time and let the kids know they can eat fruit as snacks.
5. If you do the shopping and cooking then it is up to you to make the changes. So look over a shopping list before you go shopping for ideas of what you could buy.
6. Add peas and sweetcorn to boiling rice - just before the end.
7. Stir spinach into currys - it can be very tasty.
8. Pack lunchboxes and schoolbags with packets of dried fruit.
9. Put lots of salad on sandwiches.
10. Pack briefcases with juice cartons, fresh fruit.
11. Vary the types of fruit and veg. Be guided by the seasons - this makes items cheaper usually.
12. Watch for bargains at the supermarket.
13. Find recipes which include fruit and vegetables.
14. Pre-dinner snacks can be veggies and a healthy dip.
15. Aim to get different colour fruits and veggies on the menu.

We've seen stands in the Spindles centre in Oldham promoting eating five a day. If you see such a stand go and get soem free fruit off them!