Fruit and vegetables are excellent sources of vitamins, minerals and dietary fibre. In addition they provide other compounds with powerful disease reduction potential. There are over 100 of these substances and different types of fruit and vegetables are rich in different combinations. So our diets should include a wide variety of fruit and vegetables, particularly of different colours. There is also a displacement effect - that is, by eating more fruit and vegetables we tend to eat less of the fatty and sugary foods that are linked to obesity, heart disease, diabetes and tooth decay. Indeed, the evaluation of the Grab 5! pilot project showed that the increase in fruit and vegetable consumption was accompanied by a reduction in consumption of high fat snacks in some schools.

There is overwhelming evidence of the health benefits of eating fruit and vegetables, particularly in reducing the risks of heart disease, and some cancers. The World Cancer Research Fund estimates that diet and exercise could reduce cancer incidence by up to 40% and recent research has shown that children who eat the most fruit are 38% less likely to develop cancer in adulthood than those with the lowest intake.

The World Health Organisation recommends that we eat at least five portions a day. In the UK, on average people eat 2 or 3 portions, and children eat less than adults do. People on low incomes eat less fruit and vegetables than more affluent people, and are more likely to suffer from diet related diseases.

Just about everyone in the UK should eat more fruit and vegetables. Schools can play a key role in encouraging children to eat more.

Info bank 3: Healthy eating guidelines

What is a Portion? An adult portion is 80g or 3 ounces or... one whole apple or orange a couple of kiwi fruits a helping of large fruit - melon, grapefruit, pineapple a handful of grapes or cherries a tablespoonful of raisins a bowl of salad three heaped tablespoonsful of peas one corn on the cob a glass of fruit juice Children's portions will be proportionately smaller. A good 'rule of thumb' is to think of a handful. The smaller (or bigger) the person's hand, the smaller (or bigger) the portion should be (a toddler's hand, a child's hand, a rugby players hand etc..) Fresh, frozen, dried and canned fruit and vegetables all count. Juice and smoothies also count but only as one portion even if you drink more than one glass in a day. Baked beans count as a portion but can only be counted once per day as can other pulses. Potatoes do not count as a portion. They are included in the 'starchy staples' food group along with bread, rice and pasta. Note that oral health advice is to limit consumption of dried fruits, juices and smoothies to meal times only to reduce the risks of tooth decay. For an explanation refer to the Grab 5! Curriculum Pack, ‘Snack Attack!’.

In 2002 the Department of Health launched a five a day campaign in England to encourage people to eat more fruit and vegetables. As part of this campaign the logo shown here was developed.

Note that while take-aways, ready meals and several other food products may be marketed as contributing towards your "five a day" because they contain some fruit or vegetables, they may also contain high amounts of sugar, fat and salt. Any health benefits from eating the fruit and vegetables is likely to be counter balanced by the unhealthy levels of sugar, fat and/or salt also consumed. Always check the labels for the details - for advice on reading labels refer to the Grab 5! curriculum pack, 'Reading food labels'.