Getting your 5 A DAY is easy. There are plenty of ways to add more fruit and vegetables to your daily meals.

Beautiful breakfasts

Breakfast is a hugely important meal, and eating right first thing in the morning can set you up for the day. Whatever your favourite breakfast, you can squeeze in a piece of fruit or veg. Mix it up so you don't get bored. Here's how:

• Add fresh strawberries to your yoghurt

  • Add fruit to cereal, porridge or lower-fat yoghurt. Try a handful of berries or a chopped banana.
  • Add mushrooms or tomatoes to scrambled eggs.
  • One glass (150ml) of unsweetened 100% fruit juice counts towards your 5 A DAY. Fruit or vegetable juice counts as a maximum of one portion a day.
  • Make a quick smoothie in a blender using your favourite fresh or frozen fruits. A smoothie containing all of the edible pulped fruit or vegetable can count as more than one portion a day, depending on how it's made.

Super snacks

Need a snack to scoff during the day? Plan in advance, instead of grabbing whatever you can find in the cornershop. Apples, bananas, pears, grapes and oranges need absolutely no preparation, can be eaten on the spot. The carbohydrates in fruit and vegetables are great sources of energy and are packed full of vitamins. Combine them with a serving of protein — such as a piece of cheese, a cup of yogurt, or a tablespoon of peanut butter, and you get staying power too.

Use fruit and vegetables as ingredients.

If you don't like vegetables much, sneak them into foods you do enjoy (like grating carrots into tomato sauce or, again, courgettes into bread). It's a great way to get your vegetables without having to taste them!

5 A DAY at lunch

  • Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots.
  • Sticks of cucumber, peppers and carrot, and cauliflower or broccoli florets are delicious with dips such as salsa
  • Try adding chopped carrots to bolognese sauce, sprinkle chopped red peppers on your pasta, or mix veg such as peas into mashed potato.
  • Add tomatoes to your omelette
  •  mushrooms to your next stir-fry.

5 A DAY at dinner

  • Have a salad or vegetable side dish with your main meal. If you're having spaghetti bolognaise, have some peas too. If you're having a roast dinner, add some carrots or broccoli to your plate.
  • Frozen fruit and veg count towards your 5 A DAY. It only takes a couple of minutes to microwave some frozen peas, mixed vegetables or mini corn on the cob.
  • Canned fruit and veg count too. It's healthier to choose fruit canned in juice rather than sugary syrup, and veg canned in water without added salt or sugar.
  • It's easy to add fresh, frozen or canned fruit and veg to meals. Sprinkle sweetcorn or pineapple chunks on top of a thin-based pizza, or liven up soups and sauces with a handful of kidney beans, peas or sweetcorn.

Luscious liquids

Tired of eating fruit and veg? Why not drink your way to 5 a day? A simple smoothie is a delicious way to get the nutrients you need from fruit, and can be combined with yummy ingredients such as yoghurt or honey if you're after even more flavour. If smoothies seem a bit too much work, a simple fruit juice is a good alternative. Don't stop at fruit though – carrot juice and tomato juice are also fabulously good for you.