- Don’t buy fruit and vegetable dishes that come with sauces. They often contain a lot of fat, salt and sugar.
- Dried, frozen and tinned products can be just as good as fresh, but watch out for added salt, sugar or fats.
- Vary the types of fruit and vegetables you eat. Each has different health benefits and it will keep your meals interesting.
- Don’t add sugar to fruit or salt to vegetables when you cook or serve them.
- Vegetables keep more of their vitamins and minerals if you lightly steam or bake them, instead of boiling or frying them.
- If you boil vegetables, use as little water as possible to help keep the vitamins and minerals in them.
- Experiment with other ways of cooking vegetables, such as roasting or grilling them, for new tastes and flavours.
- Stir-fries are great for getting lots of vegetables into one meal. So are freshly-made soups.
- Make fruit smoothies with lots of fresh fruit and low-fat milk or yoghurt.
- Replace sweet snacks, such as chocolate or biscuits, with fruit or raw vegetables.