Top Tips

Action for Well-being in Warwickshire has come up with ten top tips and advice on how to make getting your 5-a-day much easier:

Fresh, frozen, tinned, dried, fruit juice all count towards your 5-a-day.
One portion of fruit is about 80grams (half grapefruit, 2 Satsuma’s, tablespoon of raisins). Try to have no more than one portion of dried fruit per day.
One portion of veg is about 80grams (3 heaped tablespoons of carrots, peas, Sweetcorn. Cereal bowl of salad).
Tinned and frozen fruit is generally cheaper than fresh and it counts to your 5-a-day. It is pre-prepared and it lasts longer in the cupboards/freezer.
Frozen or tinned veg is very easy to cook because you can put it into anything (e.g. curry, pasta sauces, stir-fry, wraps, sandwiches, soup). It’s also a good way to bulk out a meal instead of using meat or fish, which is more expensive than veg.
Fruit and veg can be a quick snack too, great for work and lunchboxes! Just pop some fruit and veg in a bag or box and off you go. You could chop/slice/peel it first to make it quick and easy to eat.
When eating out ask for an extra side dish of salad or veg, it’s not expensive and will fill you up! Also check out any deserts with fruit in it.
100% fruit juice only counts once a day, regardless of how many portions (6oz) you drink as it has very little fibre and is high in natural sugars. Only have with meals due to the sugar content.
Beans and pulses only count once a day, regardless of how many portions as they have different vitamins, minerals and nutrients.
Fruit and veg in takeaways can count but they are often high in fat and sugars which is bad for you in large amounts.

Rosemary and walnut scones

Makes 10-12 scones

Ingredients: 350g wholewheat flour, 4 tsp baking powder, ½ tsp salt, 50g walnuts, finely chopped, 1½ tbs rosemary, finely chopped, 50ml sunflower oil, 1 large egg, beaten, 200ml semi-skimmed milk

Method: Preheat the oven to 220°C (Gas Mark 7). Mix together the dry ingredients. Combine the oil, egg and milk. Add to the dry ingredients and mix to a soft dough. Pat out to a thickness of 1.5cm and cut into 5cm rounds. Bake for 10 minutes and serve warm.

Banana Cake

Ingredients: 450g mashed ripe bananas, 50g dried dates, 100ml sunflower oil, 100g raisins, 75g rolled oat flakes, 150g wholewheat flour

Alternatives: Plain flour can be used instead of wholewheat flour· Vegetable oil can be used instead of sunflower oil.

Method: Mix all the ingredients together – the consistency should be soft and moist. Spoon into a greased 450g loaf tin Bake for 50-60 minutes at 180°C (Gas Mark 4) or until a skewer inserted into the centre comes out clean. Cool for 10 minutes before turning out.

The Telford & Wrekin project outlines the key messages for physical activity

We’ve all heard of 5 x 30 moderate intensity physical activity, but what does this really mean?

It is recommended that for an adult to achieve health benefits they should be taking part in moderate intensity physical activity at least five times a week for a minimum of thirty minutes (5 x 30). These recommendations are the minimum for health benefits to occur, to achieve significant weight loss this needs to be exceeded.

‘Moderate intensity’, what does this mean to the person on the street?

You have got it right if, you are breathing slightly quicker, your heart rate is elevated, you feel warmer, the activity feels a little challenging, however, you should still be able to hold a conversation.

What types of activities is moderate intensity?

Walking, recreational cycling, recreational swimming, going to the gym, raking or mowing the lawn, scrubbing floors or washing windows, playing golf, plus many other activities.

You don’t need to be sporty to achieve your 5 x 30