It says: “Fresh vegetables (along with fruit) provide a powerful punch of vitamins, antioxidants and minerals, including potassium which can help lower your blood pressure.
“As with fruit, eating a range of vegetables will give you different health benefits.”
These can be a good source of calcium (which keeps bones strong), but they can also be high in saturated fat, and some cheeses can be very high in salt.
The research charity adds: “The best choices are skimmed and semi-skimmed milk, low-fat yoghurt, goats’ milk and goats’ cheese or low-fat cheeses such as soft or cottage cheese.”
Fruit juice and smoothies
A 150ml glass fruit juice counts as one portion, according to the research charity.
It says: “Smoothies can increase your intake of fruit even further since they contain the whole of the fruit.
“Avoid ‘juice drinks’ as these may only contain a small amount of fruit and may be high in added sugar.”