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    5 A DAY Z Card

    Uploaded by

    akashsinghvi
    Z card

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    5 A DAY Z Card

    Uploaded by

    akashsinghvi
    123 views2 pages
    Z card

    Original Title

    5 A DAY z card

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Z card

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    123 views2 pages

    5 A DAY Z Card

    Uploaded by

    akashsinghvi
    Z card

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Add flavour to a

    sandwich throw
    in some lettuce
    and sliced tomato.

    What counts?
    g

    Fresh, frozen, chilled, canned, 100% juice, and


    dried fruit and vegetables all count.

    A portion of your 5 A DAY weighs approximately


    80 grams, which is roughly a handful.

    Potatoes and other related vegetables such as


    yams and cassava do not count, because they are
    classified as starchy foods.

    The fruit and vegetables contained in convenience


    foods such as ready meals, pasta sauces, soups
    and puddings can contribute to 5 A DAY.

    Convenience foods can also be high in added salt,


    sugar or fat which should only be eaten in
    moderation so its important to always check the
    nutrition information on food labels.

    For more 5 A DAY


    information and tips, visit:

    Just Eat More

    nhs.uk/5aday

    For a healthier
    dessert try tinned
    peaches in their
    own juice.

    Eating 5 portions of
    fruit and vegetables
    every day may help
    reduce the risk of
    heart disease, stroke
    and some cancers.

    Eating a variety of fruit and vegetables, whether


    fresh, frozen, canned or dried, can all count
    towards your 5 A DAY. And, eating 5 A DAY may
    help to reduce the risk of heart disease, stroke
    and some cancers.

    Eating a variety of fruit and vegetables will give


    you plenty of vitamins and minerals. They are also
    a good source of fibre and other essential nutrients,
    all of which are important for your health.

    Just Eat More

    For a healthier
    snack try dipping
    veg sticks into
    a dip.

    Have a glass
    (150ml) of 100%
    fresh juice with
    your lunch.

    Frozen fruit
    and veg count
    towards your
    5 A DAY.

    Just Eat More


    (fruit & veg)

    Look out for the


    5 A DAY portion indicator
    on food packets
    Where you see the portion indicator, it will feature how
    many portions of fruit or veg are in each serving.

    Are you getting your 5 A DAY?


    1. How many portions of fruit*
    do you eat on a typical day?

    Portions
    of fruit

    2. How many portions of


    vegetables* do you eat on a
    typical day?

    Portions of
    vegetables

    Add up the numbers from your


    answers to questions 1 and 2:
    Remember, frozen,
    canned, 100% juice,
    plus dried fruit and
    veg all count as well
    as fresh produce.

    Just Eat More

    nhs.uk/5aday

    Just Eat More

    (One portion = approximately 80 grams)


    * See overleaf for examples of fruit and veg portion sizes.

    nhs.uk/5aday

    289557 1M AUG 08

    5 A DAY: whats it all about?

    If the total is 5 portions or more, thats great. Remember,


    you need to eat a variety of fruit and vegetables.
    If your total is less than 5 portions, then have a look at the
    5 A DAY website for more hints and tips on how you can
    reach your 5 A DAY: nhs.uk/5aday

    1 portion

    2 portions

    Just Eat More


    Feel like a snack?
    Reach for an
    apple instead
    of chocolate.

    Eat a variety of fruit and


    vegetables, and aim for
    at least 5 A DAY.

    Z-CARD PocketMedia (trade marks used by Z Industries Ltd


    under licence). This product is a doubly-folded sheet card. These
    products and associated machinery and processes are subject to
    UK, European and Worldwide patents granted and pending,
    copyright, trade marks and other intellectual property rights
    including European patent number EP 0288472. 2004
    Z Industries Ltd. Produced under licence by Z-CARD LTD, London
    & Runcorn Tel +44 (0)870 161 3700 Fax +44 (0)870 161 3800,
    UK sales head office, 7-11 St. Johns Hill, London, SW11 1TN. Tel +44 (0)207 924 5147
    Fax: +44 (0)207 924 5149, www.zcard.com
    No. 019686/30

    Just Eat More

    Eat 5 A DAY what counts as 1 portion?

    1 medium apple

    3 celery sticks

    12

    a large courgette

    8 cauliflower florets

    3 heaped tbsp of
    canned sweetcorn

    8 Brussels sprouts

    12 chunks of pineapple

    1 slice (2-inch slice)


    of melon

    2 kiwi fruit

    12

    7 cherry tomatoes

    1 medium pear

    3 heaped tbsp of
    cooked kidney beans

    1 medium onion

    1 handful of chopped
    carrot sticks

    2 broccoli florets

    1 handful of
    vegetable sticks

    3 whole dried apricots

    2 small satsumas

    16 medium okra

    2 medium plums

    1 leek

    1 medium banana

    3 heaped tbsp of
    fresh or frozen peas

    an avocado

    nhs.uk/5aday

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