Why picky bits tea or summer barbecue is great for your five a day – eight surprising food that will help you hit target

GETTING your five a day is easier than you may think now it’s been revealed that dips, chips and even pies can count. The British Heart Foundation says picnic faves, including pickled onions and falafel, may be included in its recommended fruit and veg quota, which is said to help lower the risk of heart disease, stroke and some cancers. Getting your five a day is easier than you may think now it’s been revealed that dips, chips and even pies can count Credit: Getty Get your fruit and veg quota, which is said to help lower the risk of heart disease, stroke and some cancers Credit: Getty Canned and frozen items count too, but there are plenty of other surprising bites that can help you hit your target. Here dietitian Nichola Ludlam-Raine tells Laura Stott other unexpected five-a-day choices. Sign up for the Health newsletter Thank you! See nicsnutrition.com. Picky bits These popular finger foods often contain pulses, tomatoes and veggies, which all contribute to your daily quota Credit: Getty THESE popular finger foods often contain pulses, tomatoes and veggies, which all contribute to your daily quota. Carrot sticks, peppers, falafel, hummus, guacamole dip, bean salads and sweetcorn easily provide two or three portions of your five a day. Around 80g of most veg or pulses counts as one portion, as does three heaped tablespoons of hummus. These provide fibre, vitamins and minerals, so are very nutritional. Fries Around 80g of sweet potato is one portion of your daily target, and you can enjoy them baked, as wedges, or cut into chips Credit: Getty FRIES made from regular white potatoes won’t make the grade, as they’re starchy carbs – but some spuds do. Most read in Health Around 80g of sweet potato is one portion of your daily target, and you can enjoy them baked, as wedges, or cut into chips. They are a very good source of beta-carotene, which boosts vision, skin and immunity. Topping a baked sweet potato with baked beans, sweetcorn or salsa adds another portion. Spaghetti hoops Tinned pasta shapes contribute thanks to being smothered in tomato sauce Credit: Getty TINNED pasta shapes contribute thanks to being smothered in tomato sauce. To hit targets, eat at least half of a 400g can. Other coated canned produce such as baked beans, tinned tomatoes and tomato-based pasta sauces also count. Pureed, dried, tinned or fresh, all tomatoes are rich in antioxidant lycopene, which is best absorbed when it is cooked. Bolognese, stews and soups containing these all tally up, too. Banana milkshake Banana and strawberries add fibre, vitamins and antioxidants, while milk contributes protein and calcium Credit: Getty SLURPING a milkshake adds another tick, provided it’s made with real fruit rather than flavourings. Around 80g of fresh or frozen fruit blended into a drink counts towards your quota. Banana and strawberries add fibre, vitamins and antioxidants, while milk contributes protein and calcium. But remember, a smoothie, shake or juice only counts as one of your five a day, even if it contains several varieties of fruit. Burger A burger containing salad counts towards your five a day Credit: Getty ANY burger, sandwich or wrap containing salad counts, so the lettuce and tomato in a BLT, chicken burger or lunchtime sub all contribute towards your five a day. Around 80g equals a portion, so adding extra leaves, onions, sliced tomatoes, cucumber or peppers can help you get there faster. A dollop of salsa works too. This is a reminder of how small healthy additions throughout the day all add up. Apple pie Favourites such as a berry-laden summer pudding, apple crumble or fruit pie count towards your five a day, provided there’s enough fruit Credit: Getty FAVOURITES such as a berry-laden summer pudding, apple crumble or fruit pie count towards your five a day, provided there’s enough fruit. Frozen or fresh, berries and apples are packed with vitamin C, fibre and beneficial plant compounds called polyphenols. While sometimes very high in added sugar, fruity puddings can still be a useful way to include more of the ingredient in your diet. Chocolate raisins Raisins count as dried fruit even when coated in chocolate so you can put them towards your total Credit: Getty RAISINS count as dried fruit even when coated in chocolate so you can put them towards your total. They’re high in natural sugars, so are best enjoyed with a meal rather than as a snack. The chocolate adds sugar and calories, but the fruit retains its fibre and nutrients. Sultanas, dates and figs count, too. Remember that 30g of dried fruit counts as one portion, so try not to exceed this amount. Pizza A tomato-sauce base contributes, while toppings such as peppers, mushrooms, onions, or sweetcorn increase your numbers Credit: Getty DEEP or thin crust, the cheesy, doughy slices do the job. A tomato-sauce base contributes, while toppings such as peppers, mushrooms, onions, or sweetcorn increase your numbers. The more veg toppings you add, the better. Pair your pizza with a salad to boost your intake. Finish with ice cream topped with berries. Adding fruit and veg to all meals and snacks means you can easily hit the target. Comment now