3. Fruit and vegetables – Take “5” a day… Enjoy 5 portions of fruit and vegetables a day, as fresh as possible. Only cook them for a short time or add an extra portion as juice at every main meal and also as a snack between meals. Then you will receive plenty vitamins, minerals and roughage and secondary vegetable products (e.g. carotinoids, flavonoids). The best that you can do for your health.