Fruit and vegetables are packed full of the vitamins and minerals we need to stay healthy. Are you getting enough?

Five portions of fruit and veg is the amount we're recommended to eat every day. Fruit and vegetables should be top of your shopping list as many of them are high in Vitamin C, potassium and folic acid, as well as fibre and antioxidants, vital for keeping us out of the doctor's surgery.

Most fruit and veg are low fat, low calorie foods. So filling up on fruit and veg instead of high fat, high sugar snacks will help you keep to a healthy weight. Experts also believe that eating fruit and veg can help reduce the risk of heart disease and some cancers.

Look out for the 5 a day logo when you're in the supermarket. It can tell you how many portions of fruit or veg your food contains.

What counts as one portion?

One portion of fruit or veg is roughly 80 grams (three ounces). You could have • a handful of grapes • a medium-sized apple • a medium banana • three heaped tablespoonfuls of cooked carrots or peas or sweetcorn • three dried apricots • a glass of orange juice • two satsumas

It's best to get your five portions from a variety of fruit and veg. Note that potatoes don't count towards your five a day, they're considered a starchy food. (But they're still nutritious in their own right.)

What about takeaways and ready meals?

If you get a takeaway or a ready meal from the supermarket, the vegetables do count towards five a day, but the meal may be high in fat, salt or sugar - check the supermarket label. You could always make a side salad to go with your takeaway or if you're ordering pizza, try adding your own extra veggie toppings.

Healthy food on the move

Why not take easy-to-carry bananas, celery or carrots to work for a healthy snack? If you're making sandwiches, add some salad to your filling to help reach your five a day.

For kids' lunch boxes, try adding carrots and cherry tomatoes, they go down well as they're naturally sweet. And you could always ditch sweets and biscuits and add grapes and strawberries instead.

Fast, healthy food

If you need to fix dinner in a hurry, reach for frozen, canned or pre-packed vegetables as they're quick and easy to cook. Stir fries take just a few minutes to cook and microwaving is another quick and easy option. Vegetables are at their most delicious when they're lightly cooked to keep their natural crunch.

One way of sneaking more fruit or veg into your kids' day is to add chopped fruit to cereal, or make a smoothie or a veggie soup with your food processor.

Want to find out more? Department of Health.