A busy schedule and multiple commitments makes it easy to skip meals or opt for take-outs, pastries and other fast meals. A balanced diet, however, consisting of slow-release energy and the full spectrum of nutrients, ensures better health and longevity. If you want to get into the habit of better eating, find a way to make sure you get your ‘5 a day’.

What is my ‘5 a day’?

The World Health Organization advises that people should eat a minimum of 400 grams of fruit and vegetables daily to maintain optimal health and reduce risk of serious conditions such as heart disease. This amounts to roughly 5 portions of fruit and vegetables daily. This might sound like a lot, but a small container of fruit salad or a helping of lightly steamed spinach or broccoli is enough for a single portion.

But where will I find the time to prepare all this food?

Although having 5 portions of healthy food mapped out for your day may sound like a lot, many fruits and vegetables require hardly any preparation at all. Bananas are high in potassium, while oranges are high in vitamin C. These easy-to-eat fruits you can alternate with vegetables such as carrots, sweet rosa tomatoes and leafy salad greens that require almost no preparation whatsoever.

Shortcuts for getting your ‘5 a day’

Nutritional balance has many advantages – besides warding off serious medical conditions, it also provides greater energy to sustain you throughout the day. To minimize the work involved in ensuring you get your 5 portions, consider:

• Dried fruit: dates are particular nutritious, and many berries such as cranberries are superfoods that provide great antioxidants

• Health juices: Supermarkets and delis sell convenient ready-to-drink fruit and veggie juices that are packed with nutrients and avoid the excessive sugar and salt that you will find in the average fast food meal.