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One Super Simple Way To Meet Your 5-a-day In Winter

Are you struggling to get your 5-a-day?

It is not just fresh fruits and vegetables…

Here is an easy and tasty way to eat more fruits – even in winter.

Slow cooker lamb stew - family recipe

 

Eat more fruits and veg – this is the message to get your 5-a-day – or what is even better: 7-a-day.

However, many people are struggling to fit this amount in their diet- especially in winter. Supermarkets do their best to offer a wide variety of fresh fruits and veg even in winter, then why is this struggle to cover our 5-a-day? Mainly because in this time of the year fruits are not that tasty and but they are more expensive. As they are not in season, they usually are transported from far away countries and picked before getting ripe.

What can we do?

Well, it is good to know that not only fresh fruit and veg is counted towards our 5-a-day. Frozen, dried and tinned produce can be all beneficial for us. And the best practice to combine all these and complete our diet with dried fruits and veg too.

More on frozen products in this post: 

Frozen vs. fresh: is frozen healthy?

A high-sugar 5-a-day?

A very underestimated way to eat more fruits is dried fruits.

They are known to be high in sugar and we usually use them as “toddler food” or added to cakes.

Well, this is not right.

Just have a look at the list below and you will see all the health benefits of dried fruits.

Is your family's diet as healthy as you think?

Use this quick checklist to find out:

25-point Family Nutrition Analysis​

The secret is that you have to remember that the serving size for dried fruits is smaller than in the case of fresh fruits: 1 portion dried fruit is usually no more than 30g!

What does this 30g look like in reality?

1 heaped tbsp raisins, sultanas, currants or cranberries
1 handful of banana chips
2 figs
3 prunes or apricots
4 apple rings

Superfoods to cover your 5-a-day in winter

The health benefits of 7 dried fruits - 5-a-day

#1 Figs

Main health benefits:

Promotes eye health, bone health and the electrolyte balance in our body

Top nutrients:

Vitamin B6, K, Thiamin, Riboflavin, Calcium, Manganese, Potassium

#2 Apple

Main health benefits:

Promotes eye health, bone health, supports healthy tissues, cell repair and cell production, prevents anaemia 

Top nutrients:

Vitamin A, C, Folate, Calcium, Iron, Phosphorus, Potassium, Chromium

#3 Raisins

Main health benefits:

Supports protein metabolism, promotes iron absorption, prevents anaemia and promotes the electrolyte balance in our body

Top nutrients:

Vitamin B6, Thiamin, Riboflavin, Copper, Iron, Phosphorus, Manganese, Magnesium, Potassium

#4 Prunes

Main health benefits:

Promotes immune function, eye health, bone health, promotes the electrolyte balance in our body and helps good blood clotting

Top nutrients:

Vitamin A, C, K, Potassium, Calcium, Iron

Is your family's diet as healthy as you think?

Use this quick checklist to find out:

25-point Family Nutrition Analysis​

#5 Dates

Main health benefits:

Helps metabolism and iron absorption; promotes healthy muscle and nerve function

Top nutrients:

Vitamin B6, Niacin, Pantothenic Acid, Copper, Iron, Manganese, Magnesium, Potassium

#6 Cranberries (sweetened)

Main health benefits:

Promotes immune function, fights infections; promotes healthy heart and healthy tissues, helps good blood clotting, slows tumour progression; helps protein metabolism

Top nutrients:

Vitamin C, E, K, Manganese

#7 Cherries

Main health benefits:

Promotes eye health and cell repair and cell production, promotes the electrolyte balance in our body and helps iron absorption

Top nutrients:

Vitamin A, B-complex, C, E, K, Biotin, Copper, Iron, Manganese, Magnesium, Potassium

How can dried fruits be included into our diet?

There are so many ways to include more dried fruits into our diet. I list here a few one intentionally skipping the fruitcake idea…

Is your family's diet as healthy as you think?

Use this quick checklist to find out:

25-point Family Nutrition Analysis​

 

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