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Everyone should take time out to get fruity
- campaign calls for a nationwide Fresh Five Minutes

monthly storyElevenses have long been a traditional part of the British diet and there's nothing wrong with topping up mid-morning. In fact, healthy eating campaign Eat in Colour are trying to get everyone to take a five minute break at 11.00am on Thursday 1 October 2009 and tuck in to a nutritious piece of fruit or veg. That's potentially 61 million people crunching in unison.

Fruit and veg are the quick, easy and tasty way to healthier eating, and making your morning snack an apple or banana has got to be the easiest way to cross off one of your 5-a-day. That’s why Eat in Colour is inviting everyone – young or old, at school, work or home, north, south, east or west – to enjoy a Fresh Five Minutes.

With winter drawing closer and demands of the daily grind, we could all benefit from an extra portion of fresh produce, so Eat in Colour has compiled a Guide to Enjoying a Fresh Five Minutes (see below). You’ll reap the benefits whatever fruit and veg you eat as part of your healthy diet during the day, but some fruits and vegetables contain extra vitamins, minerals and other nutrients which will be of particular benefit to different types of jobs and school timetables. And some are easier to eat if you have oily fingers or need to avoid getting juice and pips in your keyboard.

Anthony Levy, chair of the Eat in Colour Campaign, explained: “The Eat in Colour team has great fun over the last three years promoting fruit and vegetables. We’ve conducted soap opera surveys, invented chocolate offsetting and the dartboard diet, toured the country in a converted ice cream van, created a soup for the Queen’s birthday and much more. We decided it was time we sent a reminder to everyone – be good to yourself and eat more fruit and veg everyday. Its simple – get fresh for five minutes.”

Find out more about how to enjoy a healthier diet packed with fruit and vegetables at

Great options for your Fresh Five Minutes...

A fruit you should never be without, bananas offer an instant energy boast, which can come in hand whatever your job might be. Bananas are rich in vitamin B6, vitamin C and fibre and are also high in potassium, which helps muscles work efficiently. An essential fruit for those whose jobs involve physical activity.

The old addage that ‘an apple a day keeps the doctor away’ is true - apples are high in fibre and are strong antioxidants. They are also a great way to maintain energy levels throughout the day as they contain slow release sugars. Apples may also help reduce the risk of some cancers including prostrate, colon and lung.

For those working in a stressful environment or prone to high blood pressure or high cholesterol, make sure oranges feature in your diet. A powerful antioxidant, oranges also contain herperdin which has been shown to lower high blood pressure and cholesterol. Oranges are renowned for their vitamin C quality but did you know oranges are also a good source of fibre, folate, vitamin A, potassium and calcium? Oranges are also known to help prevent certain cancers and reduce severity of many inflammatory conditions such as asthma and rheumatoid arthritis.

If you have a sluggish digestive system or high cholesterol levels, pears are for you. Pears are generally higher in pectin than apples, which is a water soluble fibre. This type of fibre is effective in helping lower cholesterol levels and toning up the intestines. In addition to fibre pears are rich in vitamins B2, C and E, copper and potassium.

For those in less physical or desk jobs or for those who are on their feet all day, grapes are a must as they are widely used in the treatment of venous disorders and Varicose Veins. Grapes are not only a good source of antioxidants, they also contain vitamin B6, thimanin, riboflavin, vitamin C and potassium.

Kiwi Fruit
For those with physical jobs, kiwis are a must, particularly if you are prone to wheezing, coughs and shortness of breath. Kiwi fruits are believed to promote respiratory health. They are also an excellent source of vitamin C, a good source of fibre, vitamins A and E, phosphorus, magnesium, potassium and copper and rich in antioxidants and beneficial enzymes.

Peaches and Nectarines
Both peaches and nectarines offer a good source of carotenes, potassium, flavonoids and natural sugars. Both also contain high levels of lycopene and lutein (lutein is what gives the fruit its colour and is of particular benefit to eyes). These phytochemicals are beneficial in the prevention of heart disease and cancer.

A great anticancer food, mangoes also contain enzymes that help improve digestion. Mangoes are an excellent source of vitamin C, carotenes, copper, B vitamins and fibre. Also a good source of potassium, magnesium and vitamin E. Some research indicates that mangoes might offer protection against infections.

A great fruit for those on a calorie controlled diet and for those in a sedentary jobs. A good source of potassium and vitamin C. Melons are also fat and cholesterol free and high in water content, keeping you trim and hydrated.

Cranberries, blueberries, strawberries and raspberries all offer an excellent source of potassium, vitamin C and fibre. In general they are a great source for a number of vitamins and contain phytochemicals which help prevent diseases. Cranberries and blueberries help prevent and treat bladder infections. Blueberries, strawberries and raspberries have been shown to have anticancer properties and blueberries and raspberries contain lutein which is important to maintain healthy vision.

Plums offer a good source of vitamin C and vitamins B1, B2 and B6. They also offer a great source of fibre and phenolic compounds – these are believed to offer antioxidant and anticancer effects.

Carrots offer the highest amount of provitamin A carotene and are an excellent source of fibre, vitamin K and biotin. Carrots are also rich in vitamins B6 and C, potassium and thiamine. Extensive studies have shown that eating at least one carrot a day could cut the rate of lung cancer by half. And they fit in a pen holder or suit pocket…

Celery is an excellent source of vitamin C and fibre and also a good source of folic acid, potassium, vitamins B1, B2 and B6 as well as calcium. Celery contains phytochemical compounds known as coumerins. These are effective in prevention of some cancers, enhancing the activities of certain white blood cells, lowering blood pressure as well as cholesterol and reducing the effects of migraines. It is also suggested that celery is effective in the treatment of arthritic and muscular aches and pains.

Great for those on a calorie controlled diet or who work predominantly sitting down. An excellent source of Vitamins A, B1, B2, C and folic acid. Lettuce is also a good source of chlorophyll and Vitamin K.

Tomatoes offer a high content of lycopene which is proven to help fight against breast, lung, colon, prostate and skin cancers. Packed with nutrition, tomatoes are an excellent source of vitamins C and K, carotenes and biotin. They are also a good source of Vitamin B6, niacin, folic acid and fibre. Tomatoes are also low in calories but high in taste – another great option for those watching the scales!

An important vegetable as it contains an excellent source of silica, a mineral that contributes to the strengthening of our connective tissue. Connective tissue is what holds our body together. Cucumbers are a very good source of vitamins A and C and folic acid. The skin is a good source of fibre and a variety of minerals including magnesium and potassium. Cucumbers also contain ascorbic and caffaic acids which help prevent water retention.

About Eat in Colour
The Eat in Colour Campaign has been created by the Fresh Produce Consortium (FPC), the trade association committed to the support and development of the UK fruit and vegetable industry. The campaign is supported by producers and importers across the industry as well as Tesco, Asda and Somerfield and aims to promote the benefits of fruit and vegetables.

About the Fresh Produce Consortium
The Fresh Produce Consortium is the trade association which represents producers, packers, importers, wholesale, food service, retailers and floral within the UK fresh produce and floral industry. Visit

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