The idea behind 5 A Day comes from the World Health Organization, which recommends eating at least 400g of fruit and vegetables daily to help lower your risk of heart disease, stroke, and certain types of cancer.
That’s roughly five 80g portions of fruit or veg each day — and no, it doesn’t mean five of each! A banana at breakfast, some salad at lunch, and veg with your dinner? You’re well on your way.
🧡 Packed with nutrients
Fruits and vegetables are rich in vitamins and minerals like vitamin C, potassium and folate, all essential for energy, immunity, and overall wellbeing.
🌾 High in fibre
Fibre helps support your gut health and keeps everything ticking along smoothly. A high-fibre diet can also help prevent constipation and reduce your risk of bowel cancer.
❤️ Good for your heart and long-term health
A diet rich in fruit and veg can help lower your blood pressure, reduce cholesterol, and cut your risk of chronic illnesses.
⚖️ Supports a healthy weight
Fruit and veg are naturally low in calories and fat, making them great for filling your plate (and your belly) without piling on the pounds.
🌈 They taste great – and there’s loads of choice
Whether it’s Irish apples, fresh berries, garden peas or roasted carrots — there’s something for every taste, every season, and every budget.
Almost all fruit and veg count — including:
✅ Fresh
✅ Frozen
✅ Tinned (in juice or water, not syrup or brine)
✅ Dried (watch portion sizes)
✅ Juiced (in small amounts – no more than 150ml per day)
❌ Potatoes, yams and cassava don’t count — they’re starchy carbs, not veg, in this case!
Top Tip: Use the NutraVerse app to check which fruit and veg options offer the best nutritional bang for your buck. You’ll also see how processed a product is (NOVA Score) and how sustainable it is (Eco Score), making it easier to shop with confidence.
🍌 Add a banana or handful of berries to your breakfast porridge
🥒 Include salad or a veg soup with your lunch
🍠 Fill half your dinner plate with colourful veg — roast carrots, steamed broccoli, or stir-fried peppers
🍏 Snack on fruit, raw veg sticks, or dried fruit (in moderation!)
🥫 Use frozen or tinned veg to save money and reduce waste
Eating well doesn’t have to be expensive or time-consuming. Through our 10-week Transform Your Health programme, we help you:
✅ Make small, sustainable food swaps
✅ Understand what really counts as healthy
✅ Plan balanced meals with everyday ingredients
✅ Use the NutraVerse app to track your portions and boost your confidence in the kitchen and supermarket
We don’t do guilt or judgment — just real support for real people trying to feel their best.
