5-a-day samples

Breakfast

Throw frozen berries into a blender with low fat yoghurt and some rolled oats for a speedy, tasty and nutritious breakfast
Add a handful of dried fruit or a chopped banana to cereal
Have (reduced salt and sugar) baked beans or grilled tomatoes on wholemeal toast
Drink a glass of unsweetened fruit juice with your usual breakfast
Snacking

Take a small bag of dried fruit to work with you - have you tried apricots, apple, figs and dates? Mix with a few unsalted nuts for a really satisfying snack
Prepare a fresh fruit salad the night before - bite size pieces of grapes, strawberries, blueberries, kiwi and melon are delicious and refreshing
A small tub of hummous and chopped crunchy carrots to dip will see you through the afternoon
Lunch

Always add some salad - a few crispy lettuce leaves, finely chopped crunchy red and yellow peppers and sliced beef tomatoes are all good in sandwiches
When cooking brown rice or wholemeal pasta, add a little extra and use it for lunch the following day. Add cooked or raw vegetables - use your favourites or try something new like cooked aubergine, raw sugar snap peas or baby spinach
Hearty soups are perfect for winter - use lots of vegetables and add lentils or other pulses to boost the veg content and make it more filling. Make up a batch at the weekend and freeze it in portions - leave it in the fridge overnight to defrost and warm through in the morning before taking to work in a flask
Dinner

Add vegetables or a tin of chick peas or kidney beans to casseroles and stews
Swap a meat feast pizza for the veggie special
A salad can be a complete meal with the addition of some carbohydrate and protein - try a salade Niçoise, made from salad leaves, French beans, tomatoes, black olives, boiled egg, tuna and new potatoes
Stir fries are quick to prepare and perfect for including a rainbow of vegetables
When you need a sweet treat, go for fruit crumble, baked apples with sultanas or exotic fruit salad of mango, pineapple and papaya with fresh lime juice