Namaste!
I'm Nutrition Nakul.
All foods can fit in a balanced diet. Eating well is just about getting the balance right! Join me and eat 5 portions of fruit and vegetables every single day.
Eating 5 portions of fruit and veg a day helps you
Get the energy and nutrients your body needs to grow strong and healthy
Achieve and stay a healthy weight
Focus and learn new things, by being food for your brain
Lower your chance of getting heart disease, diabetes and cancer when you're all grown up
Get sick less often by making sure your immune system stays strong
What counts as 1 of your '5 a day'?
Most fruit and veg count, even if they are dried or frozen
Potatoes, yams, cassavas and plantains don't count as these are considered starchy carbs
Nuts and ketchup also don't count
1 small cup (150ml) of juice or smoothie counts as only 1 of your '5 a day' even if you drink a lot because crushing fruit releases sugars that can damage teeth
Similarly, beans and pulses only count as 1 of your '5 a day' no matter how much you eat because they contain less nutrients than other fruit and veg
How much is a portion?
One portion of fruit or vegetables is around the amount you can fit on the palm of your hand
For dried fruit, half a palmful counts as 1 portion
You can combine smaller amounts of fruit and veg to make up 1 portion
Other healthy eating tips
Base meals on high fibre starchy carbs such as wholegrain
Cut down on salt, sugar and fats (try our food label checker)
Eat two portions of fish a week including one of oily fish
Don't get thirsty - but avoid sugary drinks
Don't skip breakfast
Helpful links
Check out healthy recipes for every meal
Suggestions for healthy food swaps
Use our food label checker to see if the food you buy has too much calories, salt, sugar or fat
Use this sugar calculator to find out how much sugar you are eating
More info on what counts as 1 of your 5 a day
Check out The Salad Lobby and learn how salad saves time, mess and money and find some delicious recipes
Eat For Health is an Australian website with information, resources, and useful calculators on healthy eating
Find out how to deal with fussy eaters in the family