Fruit

To gain the maximum benefit from fruit, eat it fresh and if the skins are edible, eat them too.
Dried fruits and fruit juices count towards your five a day. Use them in moderation, though, because fruit loses most of its natural fibre in the juicing process and dried fruits lose most of their vitamin C.
Try to eat two or three portions of fruit every day. One portion equates to 80g, which would be:

• one medium apple, orange, banana
• three tablespoons or so of chopped, cooked or canned fruit
• 150ml juice or smoothie (100 per cent fruit)
• one tablespoon of dried fruit (choose brands that have not been preserved with sulphur dioxide).

To boost your fruit intake, try some of the suggestions below.

• Combine more expensive, unusual fruits like mangos and papaya with common ones such as bananas in a liquidised fruit smoothie.
• Add chopped fresh fruit to your breakfast cereal.
• Combine fruit with low fat yoghurt and chopped nuts for a mid-morning snack.
• Round off a meal with a piece of fresh fruit or a portion of grapes.