Fruits and vegetables are the core pillar of a healthy diet which is considered one of the greatest weapons you can add to your arsenal of protection against serious health problems, ranging from heart disease to dementia.
However, achieving the five-a-day target might sometimes seem like an unattainable goal.
With prices of food rising, the aisles filled with fresh produce might not be your designated destination when navigating the grocery store.
But Ashleigh Tosh, a nutrition expert from Prepped Pots powered by Muscle Food, shared that fitting in extra veggies or fruit to your lifestyle doesn’t mean that you have to switch to a mundane diet or spend a fortune.
Contrary to popular opinion, your five-a-day doesn’t need to come from fresh sources or be eaten on its own.
Tinned, canned, dried or cooked sources of fruits and vegetables can all count towards healthy diet, the expert explained.
What’s more, there are some surprising foods that could change the way you approach your daily dietary goals.
1. Baked beans
Tosh explained that about a half of 400-gram can of baked beans can count as one of your five-a-day.
“That’s because they contain tomato sauce and they’re made from haricot beans, which are a type of legume,” she said.
While baked beans can help you get closer to the daily target, you should be vary of their added salt and sugar content, the nutrition expert added.
2. Guacamole
Half a medium avocado can represent another part of your five-a-day portions, but you could take it even a step further.
The nutrition expert recommended making your own dip from avocados, tomatoes, onions, and lime juice to incorporate even more veg into your diet.
3. Sweet potato fries
While classic potatoes sadly don’t count towards your daily veg quota, sweet potatoes have a lower starch content and offer a great source of nutrients.
“That’s why it’s good to swap your usual white mash, wedges or jacket potatoes for the sweet alternative,” Tosh said.
4. Spaghetti hoops
Similarly to baked beans, spaghetti hoops could help you get more veg in your diet thanks to their tomato sauce content.
“It’s still important to watch out for the added salt and sugar in some varieties, which can cancel out the health benefits,” the nutrition expert added.
5. Hummus
Hummus is made out of chickpeas which are high in protein, fibre, vitamins and minerals and can therefore represent one of your five-a-day.
Tosh recommended pairing the creamy dip with vegetable sticks to further maximise your veg intake.
6. Fruit smoothies and juices
Smoothies could also help bridge the gap between a healthy diet and a lack of time.
The nutrition expert recommended blending together leafy greens like spinach or kale with fruits like berries, mangoes, or bananas.
“A 150-millilitre glass of fruit juice will also contribute towards your five-a-day, however, they’re often high in sugar, so just stick to one serving,” she said.
7. Raisins
Whether you pair them with your cereal or enjoy them as a snack, raisins can be a convenient addition to your daily fruit intake.
“Just 30 grams or one heaped tablespoon of raisins counts as a portion of fruit due to their low-water content,” Tosh said.
8. Homemade pizza
While the tomato sauce on a pizza crust can contribute to your five-a-day, the nutrition expert shared this popular dish represents a great opportunity to boost your veg intake even further.
She recommended adding generous amounts of vegetables like tomatoes, peppers, sweetcorn and mushrooms as toppings.