Make sure you’re getting enough fruit and veg with this easy way to hit your five-a-day

MANY of us are not getting enough fruit and veg, according to research.

In some parts of the UK, one in four adults admit to eating no fruit and veg on the average day and according to the Diabetes UK survey nearly half of people eat no fruit on at least three days a week.

But while getting enough fruit and veg may seem tricky, there are a few simple ways to get extra portions in every day without much effort.

One of the main complaints that comes with the idea of increasing fruit and vegetables is the perceived increase in cost to your weekly shopping bill.

Obviously they do come at a price, but making the most of frozen and canned versions and buying in season can help to lower the amount you have to fork out.

And if you use vegetables and fruits to replace other expensive parts a meal like the meat and have them in place of snacks and puddings that come off the shopping bill as a result, things begin to even out.

Sun nutritionist AMANDA URSELL gives her advice on upping the ante when it comes to fruit and veg - without breaking the bank.

Ways to increase fruit and vegetables without realising

Remember that 80g is the amount of fresh, frozen or canned veg or fruit that makes a portion while it’s 30g for dried fruits. Each of these ideas provides one of your five a day...

• If you usually make burgers using 100g of mince, take this down to 60g and replace the other mince with 80g combined of grated carrot and chopped onion.
• Instead of making spaghetti Bolognese sauce with all mince, make it with half the mince you usually use and replace with the same amount of canned brown lentils and throw in an extra can of tinned tomatoes.
• When you are making a pork/chicken or beef stir fry, lower the meat from 100 – 150g per person to 75g each and boost the meal up by using 200g of frozen stir fry mix per serving.
• Add a 30g serving of sultanas or raisins to your usual breakfast cereal.
• Have 30g of other dried fruits that you enjoy with a handful of nuts or seeds as a mid morning or mid afternoon snack.
• When having a soup like minestrone, stir in 80g of frozen or canned peas and or sweetcorn.

• Make fruit the centre of puddings like baking an apple and having it with a scoop of ice cream. Or have canned peaches with a tablespoon of single cream, pineapple rings baked in foil with some orange juice and served with Greek yoghurt, or grilled bananas with a tablespoon fromage frais.

• Using frozen berries to blend with milk and a banana for a quick smoothie.
• Add 80g of mixed grilled tomatoes and grilled mushrooms to cooked breakfasts.
• Slice up peppers (or use frozen ones) plus slices of tomatoes to top ready bought magheritta pizzas.
• When making an omelette, add grated courgette or diced peppers or tomatoes to the egg mix before cooking.
• Make a salad using tuna but add the same amount of cannellini beans weight for weight along with lots of diced cucumber.

Previously, we revealed that some of your groceries may be older than you think and the food habits that are REALLY good for you.