Picture for All you need to know about your 5-a-day

All you need to know about your 5-a-day

With autumn well and truly underway, it somehow feels harder to be inspired to eat lots of fruits and vegetables, and instead we tend to focus on warming casseroles and comfort food. That can mean neglecting your fruits and vegetables.

So, to help keep your healthy eating on track,  this week, we're talking about fruits and veggies, and the importance of your 5-a-day!

What does 5-a-day actually mean?

To reach your 5-a-day target you need to eat a total of 400g of fruits and vegetables. That's 5 portions, each weighing 80g. Roughly speaking, 80g is about a handful - and that's why when we're suggesting sides for your Jane Plan meals, we talk in handfuls - we like to keep it simple :)

What counts towards your 5-a-day?

A common misconception is that only fresh fruits and vegetables count towards your 5-a-day. Whilst there are many benefits to eating only the freshest fruits and vegetables, when it comes to getting your 5-a-day, the guidelines go beyond eating 'fresh'.

Here's what's included:

Fresh fruit and vegetables 
Frozen fruits and vegetables
Vegetables (and fruit) in a soup, casserole or pasta dish
Tinned fruit and vegetables -  avoid any that have added salt or sugar!
Fruit juice - but be careful, current advice is to limit juice to 150ml a day and here at  Jane Plan we do not advocate drinking juices or smoothies because of the high sugar (and calorie) content. It's better to eat, as opposed to drink, your fruits and veggies.

FUN FACT: Potatoes are not considered one of you 5-a-day!

Why is it so important?

You get essential vitamins, minerals, fibre, and nutrients from eating fruits and vegetables. And, as generally fruits and vegetables are lower in calories, your 5-a-day target can help you maintain a healthy weight and a healthy heart!  Eat as wide a variety as possible - think of a rainbow on your plate - and then you'll receive a wider variety of essential nutrients.

FUN FACT: Think vegetables first! Fruits are higher in sugar, so try and have more veggies than fruit!

News from Jane Plan

You spoke, we listened, and in response to your feedback we're developing some new lunches. So far we've tasted a moreish mushroom risotto, a piquant chicken piri piri, and a gorgeous chicken in honey dish. Watch this space - we'll let you know as soon as we've perfected the recipes and are ready to launch them. 

This week we're back in the press - look out for us in The Mail on Sunday, the Sunday Times and Good Housekeeping Magazine - you may remember a few years ago Good Housekeeping awarded us top marks as Britain's best diet delivery! 

Don't forget we're always here to help so give us a call or drop us an email - 0203 489 4770 - hello@janeplan.com we love hearing from you. Stay happy, stay healthy and stay in touch....
and eat your veggies!


Best wishes,
Jane and the Team

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