There are two main types of fat: saturated and unsaturated. Saturated fat can increase the amount of cholesterol in blood, increasing risk of developing heart disease.
One portion of your 5 a day weighs around 80g, which is about the amount that fits into the palm of an adults hand.
A variety of fruit and vegetables are necessary to give you plenty of vitamins and minerals.
Many fruit and vegetables are naturally high in folate (folic acid), vitamin C and potassium, all of which are needed to be healthy.
Start your children on a 5 a day habit early on: bite-size pieces of fruit and vegetables are great.
Portion sizes for children are different to adults and depend on the childs age and size. Roughly, one portion is the amount that fits into the palm of their hand.
It's important to have a variety of different fruits and vegetables to gain different types of vitamins, minerals and other nutrients.
Fruit and vegetables are really key to a healthy lifestyle. They taste great and bring variety to any meal!
Fresh, frozen, chilled, canned, unsweetened juice, pulses and dried fruit and vegetables all count towards your 5 a day.
Aim to eat two portions of fish a week; it is a great source of protein and contains lots of vitamins and minerals.
Where possible, choose wholegrain varieties of foods such as cereals, pasta and bread: they contain more fibre which can help you feel fuller for longer.
A balanced diet includes a wide variety of foods including plenty of fruit and vegetables and starchy foods, moderate amounts of meat and alternatives, and modest amounts of milk and dairy products.
Alcohol is high in calories so cutting down might help you to control your weight.
If you're trying to achieve or maintain an healthy weight, fruit and vegetables and generally low in fat and calories, making them ideal foods.
Check food labels when shopping in the supermarket, this can help you to keep track of the foods you eat that are high in added sugars, salt and fat.
Buying fruit or vegetables that are in season can make eating 5 a day cheaper and better for the environment.
Eating 5 a day may help to reduce the risk of stroke, heart disease and some cancers.
Fruit and vegetables make perfect first foods for toddlers: try soft ripe pieces of banana, pear or cooked carrot sticks.
For a cheaper and healthier alternative to fizzy drinks, try diluting 100% unsweetened fruit juice with half the quantity of fizzy water.
Keeping a well-stocked fruit bowl at home and work can help you to make healthier snack decisions.