Most people know that we should be eating more fruit and vegetables. But most of us aren’t eating enough and we should be eating at least five portions of fruit and vegetables every day.

Fruit and vegetables are brimming with fibre, plus a whole range of vitamins and minerals, and because they’re low in calories, they make an important and healthy addition to any diet. Scientific studies have shown that people who eat a lot of fruit and vegetables have a lower risk of getting illnesses, such as heart disease and some cancers.

For this reason, health authorities recommend that you eat at least five portions of fruit and vegetables every day — and it doesn’t matter whether they’re fresh, tinned, frozen, cooked, juiced or dried. If you buy tinned fruit or vegetables make sure that no sugar or artificial sweeteners have been added and buy organic where possible. Remember that potatoes don’t count because they’re a starchy food.

How much is a portion?

• One piece of medium-sized fruit – eg, an apple, peach, banana or orange
• One slice of large fruit, such as melon, mango or pineapple
• One handful of grapes or two handfuls of cherries or berry fruits
• One tablespoon of dried fruit
• A glass (roughly 100ml) of fruit or vegetable juice
• A small tin (roughly 200g) of fruit
• A side salad
• A serving (roughly 100g) of vegetables – eg, peas, boiled carrots or stir-fried broccoli
• The vegetables served in a portion of vegetable curry, lasagne, stir-fry or casserole

Fruit and vegetables should make up about a third of the food you eat each day, even more if you can manage it. And it’s also important to eat a variety. Five-a-day is a good, achievable target. If you count your portions each day it might help you to increase the amount you eat. And if you still find this hard to get your head around here are some tips on how to get your daily quota without too much preparation:

Juice
A glass of fruit or vegetable juice counts as one serving. However, as the juice doesn’t contain the pulp of the actual fruit, you can only count this once, no matter how many glasses of juice you consume.

Fruit with Cereal
If you have a bowl of cereal for breakfast, add a chopped banana or some strawberries for a fruity twist — there’s another one.

Sip on Soup
Here’s a healthy and cheap option for lunch. Make a big pot of homemade vegetable soup at the beginning of the week. Keep it in the fridge and dip in for lunch every day. Pack it full of any veggies you’ve got in the kitchen, as well as beans.

Cans Count
Fresh is obviously healthier but canned vegetables count as a portion so dig out those organic tinned beans and add some chickpeas or kidney beans to a salad, or throw a handful of diced carrots into a casserole. Frozen vegetables are also acceptable so there’s no excuse if there’s nothing fresh in the fridge.

Fruit Snacks
Carry a couple of pieces of fruit in your bag for a snack during the day. Use it as an excuse to try fruit you wouldn’t normally choose.

Salad Starter
Get into the habit of making yourself a side salad to eat with dinner. It doesn’t need to be anything fancy, just some leaves and sliced cucumber.

Stick to these tips and you should have no problem getting your five a day. Hopefully you’ll feel the benefits, especially through the colder months when everyone around you will be coughing and sneezing.

Q: What is the healthiest oil to
cook with?

– Rebecca, Sheffield

A: Olive oil is rich in monounsaturated fats — the kind that help reduce “unhealthy” LDL cholesterol and boost “healthy” HDL cholesterol. And new research suggests that virgin (and extra-virgin) olive oils — those produced purely by mechanically pressing the oil from olives, with no chemical processing — have an edge: antioxidants called polyphenols. Naturally found in olives (in red wine and green tea too), polyphenols mop up free radicals before they can oxidize LDL (oxidation makes LDL even more damaging to arteries).

In a three-week study of 200 men published recently in Annals of Internal Medicine, those who consumed just under two tablespoons a day of high-polyphenol virgin olive oil in place of other dietary fats registered larger increases in “good” HDL cholesterol and fewer markers of oxidative stress than men who consumed the same amount of “ordinary” olive oil, which had a very low polyphenol content. Chemical refining processes remove some polyphenols from “ordinary” olive oils (often labeled as “pure” in the U.S.) and other cooking oils, say researchers at the Municipal Institute for Medical Research in Barcelona, Spain.

Virgin olive oil doesn’t just taste better than plain old “olive oil,” it’s better for you too. Buy organic virgin olive oil where possible.

If you want to lose weight you need to cut down on foods which have little nutritional value and consume more nutrient rich foods. Foods rich in nutrients have magical properties which can eliminate hunger and speed up your body’s fat burning power. The more nutrient rich foods you eat, the slimmer you’ll get. You won’t feel hungry all the time either. Here, listed in no particular order, are twenty one fat burning foods:

1. Water: A new study from Germany found that subjects of the study increased their metabolic rate (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Drinking water also keeps you from mistaking thirst for hunger.
2. Flax seeds: The warm, earthy and subtly nutty flavour of flax seeds combined with an abundance of omega 3 fatty acids makes them an increasingly popular addition to a healthy diet. Flaxseeds contain an excellent combination of the healthy fats needed for fat metabolism but are also a fabulous source of metabolism boosting high quality protein and fibre.
3. Green Tea: Studies show that green tea extract can boost metabolism and may aid weight loss.
4. Grapefruit: It’s thought that the unique chemical properties of this fat-fighting, vitamin C-packed citrus fruit help reduce insulin levels, which prevents fat storage and promotes weight loss.
5. Apples: Apples contain a chemical called pectin. This chemical is also found in most berries, and fresh fruit. The pectin is in the cell walls of most fruits, especially apples. Pectin limits the amount of fat your cells can absorb.
6. Broccoli: Study after study links calcium and weight loss. Broccoli is not only high in calcium but it’s also loaded with vitamin C which boosts calcium absorption.
7. Soyabeans: Soyabeans contain lecithin, which will stop your cells from accumulating fat. Like a shield, this substance prevents fat from forming on your cells. It will also break down fatty deposits in your body.
8. Quinoa: A great source of complete protein. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories.
9. Oats: These are a good source of the cholesterol-fighting, fat-soluble fibre that boosts metabolism and keeps you feeling fuller for longer.
10. Barley: A good source of soluble fibre which research has shown is important for weight loss.
11. Garlic: Garlic contains a substance called allicin which research has shown has a significant protective quality to cells which help to reduce fatty deposits. When taken, it brings down the levels of fat.
12. Soup: Eat less and burn fat faster by having a bowl of soup as an appetiser or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
13. The odd glass of red wine: Although rich in calories the odd glass of wine now and again can benefit weight loss. It seems that grape seeds contain substances that have an inhibiting effect on weight gain.
14. Pears: Overweight women who ate the equivalent of three small pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. The fruit eaters also ate fewer calories overall. So, next time you need to satisfy a sugar craving, reach for this low-calorie, high-fibre snack. You’ll feel full longer and eat less.
15. Vegetables: Research continues to confirm that diets high in nutrient rich vegetables are associated with a reduced risk of weight gain.
16. Blueberries: A fantastic source of vitamin C. Studies have shown that vitamin C intake is absolutely crucial for weight management.
17. Oily fish: Along with flax seeds oily fish such as salmon, mackerel and herring is a great source of essential fats which research has shown is an essential weight loss food.
18. Almonds: Studies presented at the 2005 Experimental Biology Conference in California showed that adding almonds to your diet may contribute to greater satisfaction and may prevent weight gain — the researchers hypothesised that their high levels of fibre and protein could be responsible.
19. Walnuts: Research has shown that 30g of walnuts a day improves the cholesterol profile of patients with type 2 diabetes and reduces the risk of obesity.
20. Bananas: A good food source of magnesium. Magnesium is critical for energy production and proper nerve function, it also promotes muscle relaxation and helps the body produce and use insulin. Magnesium is also the key to calcium absorption and a correct balance between the two minerals is important for weight loss.
21. Sunflower seeds: These seeds are a powerhouse of nutritious protein, vitamins, minerals and nutrients that boost energy and metabolism and promote weight loss.