Most days
Fruit
Apples, berries, citrus, bananas, kiwi
What it gives you
Vitamin C, fibre and natural sweetness. Fresh, frozen and dried all count.
Easy ways to add it
- Keep a bowl of fruit where you can see it.
- Add frozen berries to porridge or soy yoghurt.
- Have fruit for dessert.
- Slice a banana onto toast with peanut butter.
- Pack an apple or a pear in your bag.
- Squeeze lemon over salads and lentils.
- Stir chopped dried apricots into porridge.
- Blend frozen fruit with soy yoghurt.
- Add orange segments to a salad.
- Bake an apple with cinnamon.
Good to know
Grapefruit can change how some medicines work. If you take regular medicine, check the leaflet or ask your pharmacist.
The science behind it
Eating too little fruit was one of the three biggest dietary risks worldwide.
Source: GBD 2017 Diet Collaborators, The Lancet, 2019
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
Plates with it
Porridge with apple and walnuts
Warm oats, grated apple and a few walnuts.
Overnight oats with banana and peanut butter
Made the night before, ready when you wake.
Peanut butter and banana toast
Two minutes and very filling.
Soy yoghurt with berries and seeds
Frozen berries are fine, and often cheaper.
Bircher muesli with apple and seeds
Soaked overnight, the Swiss way.
Banana oat pancakes
Made without eggs, served with berries.
Bulgur tabbouleh with chickpeas
Lots of parsley, lemon and crunch.
Couscous salad with chickpeas and pepper
North African flavours, ready in 15 minutes.
An apple and a handful of almonds
The simplest snack there is.
A banana and a few walnuts
Sweet, quick and easy to carry.
Dates with walnuts
A sweet bite with no added sugar.
Vegetable paella with butter beans
Smoky Spanish rice, made with brown rice.