Five portions of fruit and veg a day

We know that potatoes are a vegetable but they don't count because they are classed nutritionally as a starchy food and although you will find fruit juice on some lists it really has too much sugar in it to be one of your five a day.

Researchers at Bangor University in North Wales found that freshly squeezed fruit juices can contain as much as five teaspoons of sugar per glass because the squeezing process concentrates their sweetness. This is around two-thirds of the amount found in a can of pop and can disturb blood sugar levels and the body's natural metabolism so it seems it would be best to take this out of your list of five per day and dilute it with water when you do fancy a glass of fruit juice.

Fruit and vegetables don’t have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they're part of a meal or dish.

Frozen vegetables can actually be better for you than unfrozen because they are normally frozen soon after picking and so retain their nutrients wheras those that we buy 'fresh' may actually be unfresh by the time they get to the shop and then to our kitchen. The longer you store vegetables the more vitamins are lost.

Dried fruits contain just as many antioxidants, polyphenols and nutrients as normal fruit and are a great food for runners. Dried fruit comes in almost as much variety as fresh fruit. Raisins, figs, dates and prunes are the most common dried fruits you will find at a supermarket, but health food stores and online retailers will carry many more choices. Dried apples, pineapples, berries, mangos and papaya can be found in speciality and health food shops. These dried fruits will keep for months if sealed or refrigerated and are a great source of concentrated nutrition to keep at hand. Not only that - they taste great! Close your eyes and snack on dried pineapple - you will think you are tucking into a bag of pineapple cubes!

Raisins contain the potent polyphenols found in fresh grape skins, and dried blueberries have the anthocyanins that has caused them to be considered a superfood. They are also full of energy. San Diego State University researchers found that runners who consumed raisins 45 minutes prior to endurance exercise got performance benefits similar to those who consumed energy gels. Dried fruits are smart fuel during a run, as they are easy to digest and provide working muscles a quick influx of carbohydrate energy.

Dried fruits are also high in fibre and are beneficial for the digestive system, especially fruits that contain digestive enzymes such as papaya and pineapple.

So in a nutshell (or a vegetable skin) a quick guide to a runner's 5 a day is to make sure you always have frozen, fresh and dried fruit and veg on your shopping list; Eat plenty of salad, cook up plenty of veg as part of your meals and snack on fresh and dried fruit.