Fruit and veg - just one more

To celebrate National Vegetarian Week 21 - 27 May, Health Research UK is urging everyone to aim for 'just one more' portion of fruit or veg and help to prevent a range of conditions including heart disease. Spring is a great time to start eating more fruit and vegetables, there are so many varieties available that there's something for everyone. So, follow these tips to help you manage to take in 'just one more'.

Start the day with a chopped up banana, pear or kiwi fruit added to your breakfast cereal.

If you snack on biscuits or crisps, swap these for carrot, cucumber or pepper sticks. Enjoy them raw or with a low-fat hummus or salsa dip.

Having a barbecue? Prepare kebabs loaded with vegetables such as peppers, onions and mushrooms. Barbecued fruit kebabs also work a treat for a healthy alternative dessert.

Add a couple of handfuls of frozen peas, sweetcorn or diced swede to a home-made chilli, curry or Bolognese sauce.

Don't forget that drinks count too, so make your own smoothie or milkshake and experiment with different fruit combinations.

Buy an unusual or exotic fruit or vegetable each week and try different ways to cook or serve it, for a family taster session.

Remember,  raw vegetables such as green beans, mange tout and cauliflower add a great crunch to a salad.

Be adventurous - make fruit skewers for dessert using kiwi fruit, melons and pineapple chunks and drizzle with mango pulp or raspberry coulis, perfect for a refreshing dessert.

Try adding spinach or courgettes to a pasta bake for a scrumptious boost.

Health experts recommend that we eat at least five portions from a wide variety of fruit and vegetables every day. These can be fresh, frozen, tinned or dried and remember too that pure fruit juice counts as one of your 5-a-day. So, with such a wonderful array of colours, tastes and textures, not forgetting those important vitamins, minerals and antioxidants needed to support a health heart, it's not difficult to include 'just one more' today and everyday.

For more information and advice about healthy living, visit heartresearch.org.uk.