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
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.
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
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
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
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
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
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
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
Help kids eat more fruit and veg with these fun ideas:
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.
It’s strawberry season, so there’s no excuse needed to try these easy recipe ideas
Improve your health and wellbeing with handy tips and tricks from our in house nutritionists
Be inspired with ideas from our food editors to take you from breakfast to dinner in delicious style