Remember that frozen vegetables and fruit also count and so keep a stock in the deep freeze for those days when you just don't have time to pick up fresh, or when you need ready-to-cook-and-serve.

Fresh fruit/vegetable juice, 100% pure unsweetened fruit/vegetable juice and dried fruit counts but each only as one of your 5-a-Day. At least three of your 5-a-Day must come from fresh or frozen.


More good news is that potatoes (ordinary and sweet) and mushrooms in South Africa count towards your 5-a-Day. Reaching your 5-a-Day just gets easier!


Don't get too hung up on the amount that makes a serving as it is all about eating more and eating plenty, however just a little lettuce and slice of tomato doesn't count – go for at least half a cup! This is one case where more is better and you really can’t eat too much (unless you‘ve added lots of fat and sugar). An easy way to know you are doing well is that at least half of the plate every time you eat should be vegetables and fruit. Go for it and strive for 5-a-Day for optimal health.

I like to bring creativity into my cooking by playing with colour. Combine every colour in the rainbow (red cabbage with green apple, yellow and green patty pan marrows, julienne orange carrots & red peppers, butternut and potato mash…) and create a masterpiece!

A glass of fresh or 100% pure unsweetened fruit/vegetable juice (200ml) with breakfast is a great way to start the day with one portion of your 5-a-Day - I like to sprinkle some berries or raisins on my cereal too and so start the day with two portions!


Watch your cooking methods – keep water to a minimum (steam, microwave rather than boil), use the right fats (olive oil, sesame seed oil, avocado oil) if you stir-fry; use herbs (basil, chives, coriander, rosemary), spices (garlic, mustard seeds, coriander seeds, cumin) or a splash of wine, sherry or touch of soy to flavour rather than salt.


Stock up on frozen veggies – I’ve found that they are great when you are in a hurry, haven’t had a chance to get to the shops or for feeding those unexpected guests. Frozen is just as good as fresh and doesn’t spoil if you don’t use it straight away, which means you don’t waste money.

Braaiing? Don’t forget to grill sliced veggies for a tasty treat! Brush veggies like butternut, peppers and onions with canola oil and grill for only a couple of minutes on each side over medium heat. Also, pop a few potatoes in the hot coals.


Page through your recipe books and experiment with new ways of preparing vegetables – be adventurous!

Make up a star-chart to encourage the younger children to get their 5-a-Day and give them a star for each portion of fruit or vegetables they eat – this is a winning formula in most homes!


Blend fruit into a smoothie by whizzing up a banana with some frozen mixed berries and a dollop of Yoghurt – a nutritious drink for children of all ages