Use the information below to work out if you're having five portions of fruit and veg a day.

One portion of fruit equals :

• 1 apple, orange or banana
• 1 large slice of melon or pineapple
• 2 small fruits (eg plums, kiwis, satsumas)
• 1 cupful of berries (raspberries, strawberries) or grapes
• 2-3 tablespoonfuls of fresh fruit salad, stewed or canned fruit
• 1 glass (150ml) of fruit juice

One portion of vegetables equals:

• 2 tablespoonfuls of raw, cooked, frozen or canned vegetables
• 1 dessert bowl full of salad

Fresh vegetables and fruit are the 'best buy' nutritionally, but frozen, tinned, and dried produce counts too. Potatoes don't count but are a good source of carbohydrate and fibre (if you eat the skin).

If you can't eat five portions of fruit and vegetables a day, eat what you can - every little helps.

The way to five

Try experimenting with new ways of cooking or combining fruit and vegetables to make eating them more interesting. Boiled vegetables aren't exactly exciting, but stir-frying is quick, tasty and retains the nutrients well. It is surprising how many vegetables can be roasted - try carrots, peppers, courgettes, even cauliflower and broccoli - preferably in olive oil.

Raw vegetables such as grated carrots or courgettes can liven up salads and sandwiches. You can 'disguise' vegetables in casseroles and liquidised soups and the fruit in pies and puddings is still fruit! If all else fails, take a suitable vitamin supplement but remember that pills don't match the real thing and won't provide fibre.