Getting your 5 a day in!

We all hear about getting our 5 a day in. For those of us with Coeliac Disease or on a gluten free diet, it's even more important to have a fair share of fruit and veggies- they form a healthy, balanced diet and can help us get the needed vitamins and nutrition.

Why 5 a day?

The 5 portions you have a day should include a range of fruit and vegetables- not the same 5. Eating a range of them can help us to get a variety of fibre, vitamins and minerals.


      1. "Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.
      2. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
      3. They can help to reduce your risk of heart disease, stroke and some types of cancer.
      4. Fruit and vegetables contribute to a healthy, balanced diet.
      5. Fruit and vegetables taste delicious and there's so much variety to choose from." - NHS 'Why 5 A Day?'


So what does 1 of your 5 a day look like?

You can have fresh, frozen, canned, dried or juiced fruit and vegetables, and nearly all will count!

A portion of fruit or vegetables is 80g.

Here's some of our favourites:

  • Chickpeas 3 heaped tbsp
  • Baked Beans Half a can/200g
  • Raisins 1 heaped tbsp
  • Sweet Potatoes 80g/Medium sized
  • Onions 1 medium onion
  • Olives 80g/30 olives
  • Guacamole 1 serving-1/2 avocado
  • Unsweetened Fruit Juice 150ml glass


Please always do your own research to see if this is the best course of action for you. If you are unsure, please see a nutritionist and or a practitioner. 

Information taken from the NHS website


Older Post Newer Post

Leave a comment

Please note, comments must be approved before they are published