We all know we should be eating five portions of fruit and veg every day. But that can seem easier said than done - especially when you're eating on the go or feeding a family of fussy eaters. In fact, only a third of UK adults regularly get their five-a-day, according to the Food Standards Agency. But there are ways to up your intake without even noticing...

By Jane Murphy

The bad news? Potatoes don't count as part of your five-a-day because they're classified nutritionally as a starch. The good news? Baked beans do count - although varieties with no added sugar are obviously better for you. And be warned: no matter how many beans you eat, they only count as one portion because they contain fewer nutrients than other fruit and vegetables.

No, sadly we're not talking gin and tonics here. 'Slip lemon segments into your water or herbal tea to refresh your drink and help you digest fat,' says fat loss specialist Dave Fletcher (www.theodysseyway.co.uk). 'Then to boost your five-a-day, eat the lemon afterwards: the drink will have softened the sour edge.'

Want to find a way to smuggle healthy greens into your family's diet? 'Try blending vegetables before adding them to soups,' suggests Shona Wilkinson, head nutritionist at the Nutri Centre (www.nutricentre.com). 'Broccoli and spinach work particularly well as they don't have a particularly strong taste, so they're easier to "hide" - plus they aren't too strong-tasting, so won't spoil the taste of the original soup.'

Having scrambled eggs for breakfast or lunch? For a super-quick but super-effective way to up your intake of vegetables, throw in a handful of raw spinach leaves. 'Green veg is loaded with chlorophyll and has a high level of healthy alkaline, both of which contribute to increased health, vitality and fat loss,' says Dave Fletcher. 'Likewise, if you're grabbing a cheese sandwich at lunchtime, add some vitamin-rich rocket leaves.'

For the ultimate nutrient-rich breakfast that'll provide you with five servings in one, nutritional therapist Angela Falaschi has this suggestion: 'Take one sliced kiwi fruit, one sliced banana, a few raisins, a handful of blackberries and two chopped dates. Place in a bowl and cover with a calcium and vitamin D-enriched rice milk. Add 2 tbsp low-fat probiotic yoghurt and decorate with 2 tbsp mixed seeds for extra B vitamins and immunity-boosting zinc.'

Throwing together an evening stir-fry is another quick and easy way to ensure you get your five-a-day. And no excuses about not having time to prepare and cook a big meal: tinned and frozen veg counts, so there's no chopping required, and the whole thing can be made in a wok in just minutes. Want some pointers? 'Three heaped tablespoons of peas or sweetcorn per person counts as one portion of vegetables,' says Angela Falaschi.

Stop! Put that chocolate mousse back in the fridge, and grab yourself a bowl of strawberries and yoghurt for dessert instead. (Those fruit sugars will still satisfy a sweet tooth.) Want more ways to sneak berries into your diet? 'Add a handful of blueberries to your morning porridge instead of drizzling with honey,' suggests Dave Fletcher. 'Or snack on frozen blackberries instead of sweets. Dark-skinned fruits are all high in fibre and lower in sugar than more colourful fruits such as apples and bananas.'

It's ridiculously easy to add a portion or two of your five-a-day to a packed lunch, without even thinking about it. 'Just seven cherry tomatoes or two small satsumas count as one serving,' says Angela Falaschi. And if you're eating out at lunchtime, don't forget to order a side salad. 'A cereal-bowl sized salad will make up one portion,' Angela adds.

'Making smoothies is a great way to boost your fruit and vegetable intake,' says Shona Wilkinson. 'Simply chop up a few of your favourites then blitz in a blender with some ice cubes and fresh orange juice.' A smoothie can qualify as two portions of your five-a-day as long as it contains at least 80g of one variety of whole fruit or vegetable, plus at least 150ml of a different variety of 100% fruit or veg juice or at least 80g of another variety of fruit or veg. But remember, no matter how many smoothies you drink in a day, they can only count for a maximum of two portions.

Another way to sneak vegetables into family meals without incurring the wrath of fussy eaters is to grab a sharp knife and brush up your dicing skills. 'If you dice vegetables very finely, you can add them to favourite dishes, such as pasta, chilli and curries, without anyone even realising,' Shona Wilkinson advises. 'It's really easy to sneak broccoli into macaroni cheese or smuggle peppers into a chilli, for instance.' Good luck!