Meeting the challengeThe Have 5 A DAY challenge can be set at school, home or at work – use the trackers to record progress!

At school

• Encourage fruit and vegetables as snacks at break time.

• Arrange tasting activities, perhaps using unfamiliar fruit and vegetables!

• Get cooking with fruit and vegetables in lessons.

• Work with the school caterer to focus on fruit and vegetables in the menu.

At home

• Plan your 5 A DAY for a week so you know what you will be having – include fruit and vegetables at breakfast, lunch, dinner and as snacks!

• Remember, frozen, fresh, juiced, dried and canned fruit and vegetables all count towards your 5 A DAY so there is plenty to choose from.

• Try something new! Find a fruit or vegetable you have not tried before and give it a go!

At work

• Prepare your day’s fruit and vegetables the night before so you can just grab them and go in the morning. (Remember to cover and refrigerate any chopped fruit or veg.)

• Have a fruit and veg bowl in the office or workplace to help staff on their way to 5 A DAY!

Your challengeHave at least 5 portions of fruit and vegetables each day.

Why have 5 A DAY?• Fruit and vegetables provide fibre

which helps keep our digestive system healthy.

• Eat a wide variety of fruit and vegetables as they provide different proportions of vitamins and minerals that help to keep us healthy.

• Fruit and vegetables can reduce the risk of diseases like stroke, heart disease and some cancers.

The rulesEach portion in a day must be a different fruit or vegetable.

One portion is 80g for an adult and less for a child. As a guide, we can say a portion is what fits in to the palm of our hand. For juice, a portion is 150ml once a day.

• 2 small fruits, such as plums or kiwi fruit

• 1 medium fruit or vegetable, e.g. easy-peeler, banana, apple, tomato or carrot

• 1 slice of a large fruit, e.g. melon, pineapple

• 1 heaped tablespoons dried fruit (about 25-30g), e.g. raisins, sultanas

• 7 strawberries

• 3 heaped tablespoons vegetables, e.g. sweetcorn or peas

• 1 carrot, cut into sticks

• 3 heaped tablespoons beans or pulses (counts only once a day)

• A handful of sugarsnap peas

• 150ml fruit or vegetable juice (once a day)

School activitiesCut out and laminate the 5 A DAY cards and 5 A DAY labels (http://bit.ly/1KtLt5u). Try the activities below to engage your pupils with the 5 A DAY challenge and 5 A DAY messages.

3-5 yearsName each image.

Sort by colour.

Sort by shape.

Sort by those tried and not tried before.

Sort tried images by those liked and disliked.

Sort by fruit, vegetables and pulses.

Your challengeHave at least 5 portions of fruit and vegetables each day.

Super challengeCan you manage a super challenge? Try not to eat the same fruit or vegetable more than once during the week so that by the end of the week you have eaten at least 25 different fruit and vegetables!

5-8 yearsMatch images to the name labels.

Order alphabetically.

Sort into fresh, frozen, juiced, dried and canned types.

Sort a selection of images by order of preference.

11-16 yearsSort by texture.

Sort by order of preference.

Sort by the climates/countries in which they grow.

Discuss what food skills might be needed to prepare the foods for consumption.

Identify the type of technical processes these foods may have undergone, e.g. canning, drying.

Analyse the nutritional value of each food.

Sort by those which we cook before we eat.

Sort by those which grow above and below the ground.

Sort by those which are the root, stem, leaf or fruit of a plant.

Identify those which grow on a tree, bush or vine.

Talk about what would count as a portion of each.

Randomly select images to help plan ‘5 A DAY’ for a day.

Find recipes which include the 5 A DAY Food images.

Find out where they grow (countries).

8-11 years

Fruit and vegetable tastingProvide a selection of fruit and vegetable samples for children and pupils to try. Go for a mixture of canned, fresh, dried and juiced varieties.

Break and lunch timeWork with the school kitchen to plan an interesting ‘guest’ fruit or vegetable snack or dish for each day. These snacks/dishes could be given interesting names and promoted across school and in the school lunch area. Examples could include: a fruit salad made with unusual fruit;

a set of ‘traffic light’ pepper sticks (red, yellow and green); a fruit and veggie pot – a clear plastic cup with layers of different fruit and vegetables, e.g. grated carrot, sweetcorn, grapes, cucumber.

CookingGet children and pupils preparing and cooking different fruit and vegetables. Create delicious snacks and mini-meals. Why not work with the school caterer?

NHS 5 A DAY Portion Guide http://bit.ly/1hLxc6R

NHS 5 A DAY School Scheme http://bit.ly/1bGeVcq

Fruit types http://bit.ly/1IiQoIA

Further information5 A DAY Teaching resources http://bit.ly/1KtLt5u

Fruit and vegetable nutrition information http://bit.ly/1PXQTc3

NHS Choices 5 A DAY http://bit.ly/1BKngYz

What’s in season? http://bit.ly/1KJogwj

This challenge was created to support BNF Healthy Eating Week, developed by the British Nutrition Foundation, and supported by Capespan. © British Nutrition Foundation 2015 www.foodafactoflife.org.uk www.nutrition.org.uk

Your challengeX

Week tracker

Name:

Date:

Your challengeHave at least 5 portions of fruit and vegetables every day this week.

Friday

Thursday

Wednesday

Tuesday

Monday

Super challengeCan you manage the super challenge? Try not to eat the same fruit or vegetable more than once during the week so that by the end of the week you have eaten at least 25 different fruit and vegetables!

1 2 3 4 5 more

1 2 3 4 5 more

1 2 3 4 5 more

1 2 3 4 5 more

1 2 3 4 5 more

© British Nutrition Foundation 2015 www.foodafactoflife.org.uk www.nutrition.org.uk

Day tracker

Name:

Date:

Your challengeHave at least 5 portions of fruit and vegetables today – try something new!

Today I ate these fruit and vegetables:

Where on the plant does the fruit or vegetable grow?

How have these fruit or vegetables been prepared or

processed?

Where in the world are these fruit or vegetable grown?

Describe the colour and appearance.

Describe the texture.

© British Nutrition Foundation 2015 www.foodafactoflife.org.uk www.nutrition.org.uk