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Eat the rainbow

We all know we should be eating our five-a-day, but getting a variety of fruit and veg into your diet is also important for your health. To help you do just that, our expert in-house nutrition team, Sophia and Laura, are sharing some hints and tips

Fruit and veggies

Eating a rainbow of fruit and veg is a good way to help us towards a variety of vitamins and minerals that we need as part of a healthy balanced diet.

Different vitamins and minerals are important for different functions within the body.

At M&S, we care about your wellbeing and are committed to supporting you to make healthier food choices, so we're sharing some easy tips to help you do just that. 

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Bananas on a chopping board

Brilliant bananas

Bananas are a great source of vitamin B6, which helps support the normal function of the nervous system. Try topping Greek yoghurt or wholemeal toast with sliced bananas and a drizzle of honey for a treat


A handful of tomatoes counts as one of your five-a-day, and they’re high in vitamin C, which may help increase iron absorption. Enjoy as a tasty mid-afternoon snack or add a handful to your salad

A selection of tomatoes
A colander full of broccoli

Beautiful broccoli

One portion of broccoli contains over half your recommended amount of vitamin C for the day. Roast with a little olive oil for a charred flavour

Super strawberries

Strawberries are high in vitamin C and folate, which help contribute to a reduction in tiredness and fatigue. A handful of strawberries is half of your recommended daily intake of vitamin C, and right now all our strawberries are 100% British

Handful of strawberries
Smashed avocado on toast with chilli flakes

Awesome avocados

Nutritious and delicious avocados are a great source of potassium, copper and vitamin B6. Swapping foods high in saturated fat for food high in unsaturated fat – like avocados – helps maintain normal cholesterol levels

Better bread

You can soak up vitamin D naturally from the sunshine, but that can be tricky when it’s harder to get outside. At M&S, all our bread is a natural source of vitamin D, which helps maintain normal bones. Vitamin D is also found in oily fish and eggs

Slices of white bread with ham and lettuce


Carrots are high in vitamin A, which contributes to the maintenance of normal skin. Try grating one or two into family-favourite bolognese to help contribute to your five-a-day 

Perfect peas

Peas are an excellent source of iron, and adding a portion to your meal contributes to your five-a-day. Our frozen peas go from the field to the freezer in under 180 minutes to keep all the freshness locked in

Runner bean and pea salad

Top tips for little eaters

Help kids eat more fruit and veg with these fun ideas:

  • Rainbow drawings placed in windows across the country are helping bring hope and positivity during difficult times – so why not get little ones to help create one using fruit and veg? Eating a variety of colours helps them towards a healthy balanced diet, too.
  • Try blitzing fruit, such as raspberries, strawberries or bananas, into a smoothie – great for breakfast or as an afternoon snack.
  • Dice carrots, celery, onions and mushrooms finely, then simmer into a ‘hidden veg’ tomato sauce to enjoy with pasta.
  • Try freezing sliced bananas then whizz in a food processor until smooth for an instant healthy ice-cream.
  • Mix up meal times by choosing a new fruit or vegetable you don’t normally buy. Learn three facts about it, and quiz the family during meal times.
  • Don’t be too hard on yourself, especially during these challenging times – the 80/20 rule is worth bearing in mind. If you can encourage your children to eat a balanced diet around 80% of the time, you are on to a winner!

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100g of bananas is ≥15% NRV for vitamin B6, which contributes to normal functioning of the nervous system. 80g of steamed broccoli is ≥60% NRV for vitamin C. 100g of tomatoes is ≥ 30% NRV for vitamin C, which increases iron absorption. 100g of strawberries is ≥30% NRV for vitamin C and folate, both of which contribute to the reduction of tiredness and fatigue. 80g of strawberries is ≥50% NRV for vitamin C. 80g of fresh fruit or vegetables is one of your five-a-day. 100g of avocados is ≥15% RI for potassium, copper and vitamin B6. 100g of avocados contains ≥70% of fat from unsaturated fats. Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels. 100g of carrots is ≥30% NRV for vitamin A, which contributes to the maintenance of normal skin. 100g of Super Soft White medium-sliced 800g bread is ≥15% RI for vitamin D, which contributes to the maintenance of normal bones. 100g of eggs and salmon is ≥30% RI for vitamin D. 100g of peas is ≥15% NRV for iron.

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