Food group 1

Now we've told you what food groups to eat let's see what's in food group 1........

Fruit and vegetables

Broccoli, brussels sprouts, cabbage, cucumber, lettuce, carrots, cauliflower, mushrooms, onions, parsnips and spinach are just a few of the many vegetables that are good for you.

Fruit includes: apples, pears, raspberries, strawberries, grapes, bananas, grapefruit, blueberries, nectarines, peaches, plums and raisins and many more.

Fresh, frozen, dried and canned fruit, 100% fruit juice or vegetable juice and pure fruit juice smoothies all count as well.

How much fruit and vegetables should you eat?

Most of us should eat more fruit and vegetables. Set yourself a challenge and try to eat at least 5 portions a day. A portion is approximately 80g (eg 1 medium apple, a cereal bowl of salad or a 100ml of juice). Look out for the government's 5 a day logo on pre-packed fruit and vegetables - some food manufacturers have their own logos.

Why eat these foods?

These foods provide:

• vitamin C which is needed for healthy skin and to help absorb iron
• carotenes to help growth and development
• folate to help produce and maintain new red blood cells
• fibre which keeps your gut and intestines working properly
• carbohydrates which is needed for energy
• phytochemicals which help protect against some diseases.

Healthy tips

• choose fruit or chopped vegetables as a snack
• add dried or fresh fruit to breakfast cereals
• have a salad with sandwiches or with pizza
• add vegetables to casseroles and stews and fruit to desserts