Illustrious veg & fruit

To live a good healthy life, veg and fruit need to be right at the heart of your diet. The wide bounty of
incredible vitamins and minerals we get from the array of veg and fruit out there is honestly astounding.

SO WHAT COUNTS AS A PORTION?

• 80g of fresh, frozen or tinned veg or fruit is considered a portion – that’s what I’ve worked to in the recipes in this book. Because we should be eating a wide variety of veg and fruit, we can only count each variety as one portion, so even if you eat 160g of carrots, for example, it would still only count as one portion of your 5-a-day
• 30g of dried fruit is considered a portion. I only count one portion a day. Dried fruit is natural, but the sugar is more concentrated
• 150ml of unsweetened veg or fruit juice can be counted as one portion only each day. A lot of nutrients and fibre are lost when veg and fruit are juiced, which is why it only counts as one of your 5-a-day – personally, I don’t count juice at all in my tally. Smoothies are a better choice
• 80g of beans or pulses – about 3 big tablespoons – can be counted as one portion only each day, and also give us protein
• And for all you spud lovers out there, I have to point out that our humble potatoes don’t count towards our 5-a-day as they’re a starchy food so go into our carb tally instead. Non-starchy sweet potatoes, on the other hand, do count

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