Struggling to get your 5-a-day? Stock up on canned food – yes REALLY, says expert
Canned fruit is a great way to help reach your 5-a-day without spending a fortune, says dietitian Lucy Jones
Few people can claim to have missed this message - eating five pieces of fruit and veg a day is a vital part of a healthy lifestyle.
But, despite our best intentions and a seemingly simple task, reaching that gold standard can prove tricky.
A basket brimming with fresh produce can leave your wallet feeling more than a little battered.
And yet, there may be a cheaper solution, that's just as healthy.
Nutritionist Lucy Jones told The Sun Online canned fruit is a great way to tick off a portion or two, in a bid to reaching the five-a-day target.
She said: "There is ample time for the whole family to fit it into their diets from morning to evening, at home and on the go."
Canned fruit is a fantastic addition to the likes of porridge, cereal or granola and can help us reach our five-a-day, without spending a fortune or having to regularly stock up on fresh alternatives
Lucy Jones, dietitian
The UK National Diet and Nutrition survey shows that just 27 per cent of adults manage to eat the recommended five-a-day, while just eight per cent of children achieve the gold standard.
One of the best times of the day to sneak a portion in, is at breakfast - the most important meal of the day, we are repeatedly told.
Lucy, who regularly appears on the BBC and Channel 4, partnered with Princes Fruit with Juice, to share her top tips to boost your five-a-day.
"Lots of us would agree that breakfast can be the most stressful meal of the day as the whole family rushes against the clock, so it's fantastic to see parents being resourceful and making breakfast fun," Lucy said.
"Canned fruit is a fantastic addition to the likes of porridge, cereal or granola and can help us reach our five-a-day, without spending a fortune or having to regularly stock up on fresh alternatives."
Lucy's top five tips for winning at breakfast are:
1. Don't skip breakfast
"It amazes me how many people rush their breakfast compared with lunch and dinner, despite the fact that the majority of parents see it as the most important meal of the day," she said.
Past research has shown that children who skip breakfast are not as good at problem solving, and kids that do eat breakfast perform better in school.
"So first and foremost, explain to your family why breakfast matters, and get everyone on board with eating well," she said.
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2. Organise your shopping list
This is where opting for canned over fresh fruit can prove a lifesaver, Lucy said.
Breakfast doesn't need to be boring, as long as you have lots of options on hand to make it appealing.
"It all starts with the supermarket shop, ensuring you've got a variety of options to cover off all the food groups," she said.
"Why not pick up some handy canned fruit with juice, a store cupboard essential which counts towards your five-a-day.
"It could help you cut down on waste, and has the chopping, pitting and peeling already taken care of."
3. Provide plenty of choice
It’s important to provide choice at breakfast and get the whole family interested in what they are eating, advised Lucy.
"That said, I would always recommend choices within limits," she warned.
"Create a specific breakfast cupboard so that everyone knows where to find what’s on offer, and include a good supply of canned fruit with juice so you and your family can get one of your five-a-day in early.
"There are so many different flavours, colours and textures for a tasty and nutritious option every day of the week, whether you eat it on its own, as a topping on cereal or mixed with natural yoghurt."
Tip the fruit on to your cereal or porridge for a nutritious boost – you don’t have to worry about it bruising in your bag, and can even keep a supply in your desk at work
4. Prepare ahead if you need to
Preparation is key when it comes to ensuring you hit that five-a-day target.
Lucy said: "Using canned fruit with juice means you can put a balanced breakfast together easily, but if you’re still tight on time in the morning, get ahead the night before.
"Overnight Oats with canned peaches with juice is one of my favourite recipes – pop open the can, drain the juice into a bowl with some oats, top up with some apple juice or milk and give it a good mix.
"Add a dollop of low fat yoghurt if you like and add the peaches on top to get one of your five a day.
"Leave it in the fridge overnight and it's ready when you wake up."
5. Eat well on the go
If getting the kids fed, watered and out of the door means you haven’t got time for a balanced breakfast yourself, there’s no need to compromise.
Small cans are perfect for getting one of the five-a-day on the go - each can contains a single, pre-prepared portion of your five a day, and there's no need for a can opener,Lucy said.
"Tip the fruit on to your cereal or porridge for a nutritious boost - you don’t have to worry about it bruising in your bag, and can even keep a supply in your desk at work," she added.