We all enjoy our food but there is a way of making sure you combine the enjoyment of tasty meals and good health. After much research, national and international targets have been set at 5 x 80g portions of fruit and vegetables a day. There's a whole world of exciting fruit and vegetables to enjoy and it's a lot easier than you might think to make sure you eat your 5 portions every day.

There's an astonishing range of fresh produce available in all supermarkets now from all over the world. So the only difficult part of eating 5 fruits and vegetables is making your choice! The following are a few quick and easy ways to help you include more fruit and vegetables in your diet:

1. Add sliced peaches, grated apple, strawberries or banana to your breakfast bowl of cereal.

2. Instead of bacon and eggs, try grilled mushrooms on toast for breakfast. Alternatively add tomatoes and mushrooms to your grilled breakfast.

3. For a quick lunch grate an apple with flaked tuna and low calorie mayonnaise, served on a bed of shredded iceberg lettuce.

4. Pitta bread can make a great lunch or supper. Take a warmed wholemeal pitta bread and fill with sliced cucumber, tomato, celery, shredded lettuce and cheese or cooked meat.

5. When making a tomato sauce for pasta, add pepper, onion and mushrooms, instead of plain tomato sauce.
6. Fill an omelette with peas, onion, mushroom and chopped tomato. Then use ham or cheese as well.
7. Homemade vegetable soup. Boil fresh or frozen vegetables in a large saucepan. Add a stock cube and a tin of tomatoes. When cooked mash down or liquidise.

What is a portion?

Fruit:

* A portion of fruit could be 1 whole fruit, such as, 1 apple, 1 orange or 1 banana.

* For large fruit, one portion could be a large slice of melon or pineapple.

* For small fruits such as plums, satsumas or apricots this would be 2 fruits.

* Raspberries, strawberries or grapes equal 1 cupful.

* For fresh fruit salad, stewed or canned fruit this would be 30-45ml (2-3tbsp)

* Dried fruit is 1tbsp

* Fruit juice is 1 glass (150ml)

 Vegetables:

* Raw, cooked, frozen or canned vegetables 30ml (2tbsp) equals 1 portion

* 1 dessert bowl full of salad equals 1 portion

Some days you may find you eat more than 5 portions per day. This is great! The 5 portion per day is a minimum recommendation for good health. Increase this if possible. Fruit and vegetables are great for your health, cheap and a good filler.

Always buy the fruit and vegetables in season, these tend to be cheaper.

Experiment and try new fruits and vegetables. Take your time in the supermarket veg section and whiz past the biscuit aisle!