Lots more fruit and vegetable portions can be found on the NHS 5 A DAY and BBC website. It is full of information and advice to help you get your 5 A DAY. Eating a variety of fruit and vegetables can help keep your body fitter, healthier and happier, so to find out more about the benefits of eating 5 A DAY.

NHS 5 A Day
BBC Recipes

Water

A normal adult will require about 2.5 Litres (10 x 250 ml glasses) of Water each day (this does include squash). During exercise the water requirement may increase to between 5 and 10 Litres each day. Water is very important and makes a large proportion of our bodies. It carries nutrients to cells and carries waste away in order to help most of the chemical reactions in our bodies. It also helps to keep our temperature regulated and our eyes healthy. It also gives lubrication for our joints and digestive tract. Having an insufficient amount of water can lead to headaches, tiredness, lack of concentration, constipation and being irritable.

5 A DAY

Fresh, frozen, chilled, canned, 100% juice, and dried fruit and vegetables all count towards your 5 A DAY.

To get the maximum benefits, you need to eat different types of fruit and vegetables. Fruits and vegetables all contain different combinations of fibre, vitamins, minerals and other nutrients. So aim to include a variety of fruit and vegetables in your 5 A DAY to get the most benefit.