How much fruit should I eat?

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It is important to eat five servings of fruit or vegetables a day, but how many of those servings should be fruit is up to you! A serving is generally considered to be a palm-full, or a piece of fruit, such as an apple. Consuming your five-a-day is all about variation, so five different portions of different fruits and vegetables is ideal. And of course, there is no harm in going over this suggested amount. With so many colours, textures and flavours to choose from, this is far from an excessive level of fruit or vegetables. If you are not getting this many servings in your daily diet then you are probably missing out on some really delicious food.

What Counts as Fruit?

Dried or canned fruit all counts, as does fruit juice, as well as fresh fruit. If you snack on fruit instead of other energy boosting snacks, then you will probably already be on your way to getting enough fruit into your diet, as so much food contains fruit and vegetables already, even ready meals and breakfast cereal. Add chopped fruit to your desserts and breakfast cereal for extra sweetness and fruity goodness; Use overripe fruit to make a smoothie with a dollop of natural yogurt. Avocados, tomatoes, cucumber and courgette are all technically fruits although we do not always consider them so in a culinary sense.

The Value of Fruit

Fruit contains important soluble fibre, vitamins, minerals and antioxidants; all the things we need to be healthy and happy. A varied diet, rich in fresh produce is indispensable to health. Eating more fruit and vegetables will keep you healthy and less likely to fall ill with colds and 'flu; a lack of fresh fruit and vegetables has been linked to depression, anxiety and other psychological disorders. If our bodies are not getting what they need in order to function properly, then it is no wonder we take a dip! A varied diet rich in vitamins and minerals will reduce the risk of serious health problems, heart disease, stroke and even some cancers. At lease five portions of fruit or vegetables, alongside wholegrain foods and low fat proteins and legumes will ensure a healthy diet; it will not do to eat only fruit, as this may cause digestive problems; a varied diet is the most important thing.

Fruity Recipes

Here's how you cram in all that fruit:

Spicy Tomato and Orange Salsa

This will keep for weeks in a sealed jar, or can be made before serving and chilled in the fridge. It is sweet and tangy, great with cheese or as a dip. You can swap the orange for lime to give a sharper and less perfumed salsa.

1.5 lbs fresh tomatoes, chopped - they can be green tomatoes, or some that are going a bit soft: it doesn't really matter.
2 red peppers, finely chopped
1 large onion, finely chopped
1 tbsp cumin seeds
1 tbsp coriander seeds
1 inch piece of fresh ginger, chopped (2 tbsp)
3 or 4 cloves garlic, crushed
big glug of red wine vinegar- around 4 tbsp
grated zest and juice of 1 orange
2 tbsp of dark brown sugar
pinch of dried chilli flakes, or more if you like hot food
drizzle of olive oil

Heat a large pot and dry-fry the cumin and coriander seeds until fragrant. Next add a little olive oil, perhaps a tablespoon or so and fry the onions on a medium heat, turning them occasionally to stop them burning - they should just be translucent. Add the rest of the ingredients, give it a good stir and bring to the boil. Reduce the heat and simmer until the mixture has thickened. Put straight into warm sterilised jars and seal, or leave to cool before serving.

Avocado-Coleslaw Salad

2 overripe avocados, mashed
big tbsp of mayonnaise
about half a small white or red cabbage, chopped into thin strips
handful of mung bean sprouts
half a mild onion, chopped into thin strips
1 large carrot, or 2 medium, grated
pinch of salt and lots of ground black pepper
squeeze of lemon juice
handful of sunflower seeds to sprinkle

Combine everything thoroughly in a big bowl and serve.

Apple and Date Cake

Squidgy, juicy, caramelised cake that isn't as sinful as you think!

2 or three large apples (400-500g), cored and finely chopped
about half the amount of finely chopped and seeded dried dates (200g)
1 cup boiling water
125g butter
1tsp vanilla essence (optional)
180g caster sugar
1 egg
225g plain flour

Grease and line a deep square tin (about 23 cm) and preheat oven.
Mix apples and dates in a big bowl and pour over boiling water. Cover bowl and leave to stand for about ten minutes. Beat the butter, sugar, vanilla and egg together in a small bowl until fluffy and pale. Add this creamed butter mixture to the apples and dates. Sift in the flour and stir everything together using a wooden spoon. Pour into the prepared tin and bake at 180-190oc or 170-180oc in a fan oven, for about an hour.

Naughty Topping:

60g butter
100g dark brown sugar
125ml skimmed milk
60g shredded or dessicated coconut

Place all the ingredients in a saucepan and leave to stand. Warm them together on a very low heat until they are all combined; the butter melted and the sugar dissolved. When you take the cake out of the oven, spread this warm mixture evenly over the top and then pop it back in on the same temperature for another 20 mins.

Finally, don't forget how great a piece of fresh fruit can be, just as it is! Kiwis, plums, berries, oranges, apples, bananas, passionfruit... an array of colours and flavours will make sure that you're giving your body everything it needs to stay healthy.

How much fruit should I eat?

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