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They say size doesn’t matter. They’re lying

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There may be few certainties in life, but when it comes to the marketing world, there are several hard facts that account for why it is really, really tough to go from being a small business to a large one.

Some of these issues are simply a byproduct of how our economy works, while others have much more to do with human behavioural psychology and the mysterious way our brains sometimes operate.

Over my career, I’ve worked for some very big companies. I’ve also started my own somewhat smaller company, so I’ve experienced these marketing laws from both sides of the fence. So, what holds smaller companies back, and how can you “hack” the system if you’re a small company looking to get bigger?

The familiarity problem

The first and most fundamental barrier for small companies is the human brain. We are programmed to pay attention to the familiar, essentially priming us to only notice things that we already know about. People out shopping just don’t “see” unfamiliar brands in the same way they notice the big brands, even when right in front of them. In this way, marketing from those larger brands works much more effectively than those from more obscure brands.

I experienced this firsthand at a conference we sponsored. Our logo was plastered in front of delegates all day, but when I asked an attendee over coffee if he’d ever heard of us, I received a rather blank “no”.

So, while marketing from small brands needs to work much harder to get noticed, those large, well-known brands are constantly capturing small slices of attention every time we see them, making them more familiar still. There’s a reason people still drink Coke.

Fear of getting it wrong

Compounding the attention problem is the issue of trust. We’re emotional creatures, and there’s no emotion stronger than the fear of failure or embarrassment. When it comes to those bigger, pricier purchases – like those we see in the B2B sphere – the fear of making the wrong decision far outweighs the potential benefits being marketed to us.

The result is a tendency to buy from companies whom we consider as “proven”, and these tend to be – you guessed it – larger brands. And the code for “proven” is often “I have heard of them”. Defaulting to these (theoretically) tried-and-true brands helps to absolve us of the feeling of personal responsibility if it does go pear-shaped, after all, we bought from a brand that everyone knows can be trusted, so it’s not our fault it didn’t work out, right?

This is a key point, especially in B2B marketing, as it’s not just brands that the buyer is familiar with, but ones that their boss also knows about, providing even more reason to play it safe and making familiar brands even harder to dislodge.

Economies of scale

Larger companies don’t only have a marketing advantage over smaller ones in terms of customer psychology, they also have budget efficiency on their side. There are a thousand ways that big firms benefit from economies of scale. I recently attended an expo full of large companies. They had far more of their clients attending, enabling them to buy a bigger booth, enabling them to benefit from better placement, visibility and so on. This plays out in multiple scenarios in B2B marketing of course, but also on the consumer side, too. The big brands can buy the most visible advertising spaces and displays, and this feeds into our original issue of attention and familiarity.

Similarly, large firms benefit from manpower. Great marketing is hard work and requires extreme attention to many small details. Get any one of these wrong and it can be a devasting waste of cash. In the SME world, it’s entirely possible that there simply isn’t a dedicated marketing team with endless resources and deep pockets, making it difficult to put that detailed work into every campaign.

Double jeopardy

Finally, we come to the law of double jeopardy. This is a particularly nasty one for small businesses. It says that not only does a small company have fewer customers, but those customers are less loyal than those of larger firms.

The concept of repertoire buying dictates that bigger brands get more customers and more of the available revenue from those customers to boot. Unfair, isn’t it? This is closely linked to our first point but turned into hard numbers.

Marketing as a small company doesn’t just have to work harder to even gain traction with the average consumer, and then actually convert them into a paying customer – it also must work much harder than the bigger brands to keep them coming back.

Why small is beautiful

Given the huge obstacles that seem to be working to keep the little guy down, should smaller brands throw in the towel and give up? The answer is of course, no.

First of all, there is absolutely nothing wrong with being small. You can target a specific market or customer type and become well known to those people. You simply may not be aiming to go “big”. Niche marketing works well. Become famous to a few.

As a smaller company, you also have one big weapon on your side – creativity. You can break the rules and get attention in ways marketers of the big firms may be wary of doing. Being small gives you no excuse to be boring when it comes to your marketing. Say something different. Be surprising. And do it in a new way. Small companies are not usually run by committee, so it’s more feasible to be braver and take a little more risk on a great marketing idea. Creativity buys you attention. Whether from customers or the press, or these days, on social media.

Smaller companies are also in a great position to take their small but lovely brand and tie it up with a bigger business that gets you that reach. Big firms often use smaller ones to add value and set themselves apart – a win-win scenario.

Being smaller could in principle also get you far closer to your customer and allow you to understand them much better than a huge multinational. Find new and appealing ways to get through to them and deliver their needs better. This is a foundation skill of marketing and smaller companies are often inherently closer to their customers to pull this off.

Keep on keeping on

It may seem like the odds are stacked against you as a small company, and while they are in many ways, in many more, smaller firms are in a unique position to do things differently and make a real impact with their marketing.

As a small firm, persistence is key. Most big companies expect marketing to work fairly quickly. If you are an owner of a small business, you may be willing to spend a significant amount of time plugging away, growing step by step. Your patience can be, in the end, your point of difference.

Whatever you do, obey the golden rules: be consistent, be different and know your customer. Someone has to be tomorrow’s big firm, right?


Roger Jackson

A marketing enthusiast and natural entrepreneur, Roger has enjoyed an illustrious career in sales and marketing for major brands including Unilever, Kraft Foods and United Biscuits. Having established his own independent peer-to-peer marketing platform, SenseCheck, Roger uses his unique insight and years of marketing experience to support SMEs in making the most of their marketing budgets.





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“What’s the unionist version of Ireland’s Future?”

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Also, on last night’s The View, Sarah Creighton asked:

“Nationalists and republicans are so far ahead of unionism when it comes to organising. What’s the unionist version of Ireland’s Future?”

Arlene Foster launched her Together UK Foundation in 2022, but they don’t seem to have attracted much interest. She met the President of Ghana, and I am sure that was nice.

As I commented at the time:

The problem with trying to cover all the UK is it all becomes a bit wishy-washy and unfocused. I am not sure how interested people in Scotland are about court cases in Dublin, or how interested people in Northern Ireland are about plans for a digital currency for Scotland – both topics recently retweeted by Together UK Foundation.

I know they are only new but it all seems a bit bland. I have never heard of any of the people behind it. They have not managed to get the household names that Ireland’s Future was able to get on board. The board is entirely female, which gets them some plus points.

The key success of Ireland’s Future is not having politicians involved. They realised early on that Sinn Fein politicians going on about a United Ireland just winds Unionists up. No matter what the message was, they just could not get past the messenger. Far better to have people from civic society leading the debate. People are more open to listening if the speaker is that nice man Jimmy Nesbitt from the tele or Frances Black from the ‘A Woman’s Heart ‘album that the entire country bought in 1992.

To be blunt, Nationalists generally loathe Arlene Foster and over the years, the feeling from her seems to be mutual. I honestly can’t think of a worse person you could pick to lead a campaign to convince Nationalists to stay in the UK. Nothing against her personally, I am sure she is a lovely lady. But like a lot of politicians, the other side has a pavlovian response every time they see or hear her. The situation would be the same if a Sinn Fein politician was heading up Ireland’s Future.

After RHI and the other scandals, I am not even sure how popular Arlene is with Unionists. According to YouGov, she is popular with 14% of people.

You could argue that the sensible thing for Arlene to do would be to get comfy on the red benches of the House of Lords and leave the task of convincing Nationalists to stick around to more neutral public figures.

Stepping back a bit, it is really hard to sell the status quo. Ireland’s Future can promise us that in a United Ireland we will be embraced like the prodigal son returning home. We will be richer, healthier, and I assume, have a more vigorous and rewarding sex life in a United Ireland. In contrast, Together UK can only promise more of the same, and to be honest, the same is a bit sh*t at the moment and getting worse.

You could sum up the debate as Ireland’s Future vs No Future, and not even in the funky nihilist Sex Pistols way.

Frankly, if this is the best defence of the Union that Unionists can muster, the omens are not good for a border poll.

Meanwhile, Ireland’s Future’s next event is at the SSE Arena on Saturday, June 15th, 2024. Get your tickets here…

Arlene Foster launches Together UK Foundation…

 


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Azeem Ibrahim: Cameron has ushered in a quiet revolution at the Foreign Office | Conservative Home

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Dr Azeem Ibrahim OBE is a Research Professor at the Strategic Studies Institute, US Army War College, and was an Advisor on the 2021 Integrated Review

For the last two decades, the Foreign, Commonwealth & Development Office (FCDO) seemed to have been losing its way, with its influence waning on the global stage. Identifying the root causes of a very generalised decline is never straightforward, but a lack of spending on diplomatic efforts is both a symptom and a cause.

Many fellow academics would like to point to Brexit as the key inflection point, and it is certainly true that the vision of a Global Britain warranted more resources than the FCDO was able to bid for. Expectations for both widening and deepening diplomatic relations on a global scale were always going to be nigh-impossible to meet, especially since the UK had been using its European Union membership as a crutch to support an increasingly lacklustre foreign policy capability. The FCDO under successive governments was increasingly trading on goodwill and prestige built up years before, without any coherent strategy.

Foreign policy is now more important to our prospects than at any point since the Second World War. Unlike in previous elections, with the Israel-Gaza conflict foreign policy is firmly back on the political agenda both in the UK and across the world. This is in a year when half the world population are expected to go to the polls, in India, the US, the UK, the EU, Australia, and Canada.

The case for investing public money and developing a new strategy, given the state of geopolitics, writes itself. It is in this context that Rishi Sunak made the call to bring David Cameron out of retirement.

Despite the predictable backlash from the opposition and its talking heads, Lord Cameron’s stewardship of the department has ushered in a quiet revolution. Together with Andrew Mitchell, his minister for Development, Cameron’s FCDO has experienced a remarkable revival. Gone are the days of drift – a clearer and more principled British position has been allowed to emerge on key issues – and here are the days of pragmatism and diplomatic finesse that can buy us a seat at the top table.

And, to be fair, a significant portion of this groundwork was established under Cameron’s predecessor, James Cleverly. Cleverly notably approved the Development White Paper and realigned and recalibrated the FCDO to address the emerging challenges and opportunities posed by China. Hence, Cameron inherited a sturdy foundation to expand upon.

But his impact goes beyond his status as an ex-PM buying him more phone calls and diary slots. He’s the first Foreign Secretary in recent memory who hasn’t been distracted by the desire to become Prime Minister. Having had almost a decade to ruminate, his enthusiasm for the role is obvious from the explosion of new activity.

The Cameron Declaration showed that Lord Cameron is, for better or for worse, willing to play his hand.  This declaration laid the groundwork for constructive dialogue and tangible progress in the Middle East, giving a clear route to Palestinian statehood conditional on the release of all Israeli hostages.

Early signs show that Cameron has calculated well. Foreign politicians and think tanks, unprompted, are eager to tell me how impressed they are by the sudden renaissance in British diplomacy that Cameron has managed to spur. This holds for Washington-based officials and think tankers as much as it does for those in Europe and East Asia.

The nuanced response to the elections in Pakistan showcased the FCDO’s newfound diplomatic finesse and maturity in navigating delicate foreign political situations. Lord Cameron chastised the regime for widespread electoral interference, irregularities, and the imprisonment of Imran Khan without burning bilateral relations. It stood out as the most principled message from any Western nation.

Andrew Mitchell also attracts significant praise abroad for his work on his Development brief. The UK has taken the lead in seeking political and humanitarian solutions in Sudan. It has also now pledged £89 million to help the country through the humanitarian crisis sparked by this year-long war.

Again, it should be taken as a sign of the great potential of British statecraft, starting as we are from a position of great soft power, that the world is watching what we do, and that our successes are noted. As I travel the globe, from Washington D.C. to Ottawa, from Brussels to Kuala Lumpur, I am still struck by the cut-through. The world wants stronger British diplomacy.

The in-tray for 2025 will include the Middle East, Ukraine, Sudan, Tigray, Haiti, Western Balkans, and the enormous movements of migrants and populations. The UK needs mature and grown-up thinking in the foreign policy space. Cameron brings this – perhaps the last of his political generation to do so.

Sunak’s initiative in bringing together Cameron and Mitchell underscores the government’s commitment to restoring the prestige of the FCDO. The pair worked together for eight years during Cameron’s premiership, with Mitchell highlighting how they “know each other’s views very well”.

Back in November, Cameron said he would put “development right back at the heart of the Foreign Office”. Far from good luck, Sunak knew that with Lord Cameron in King Charles Street, he would be able to focus on his domestic agenda. It is imperative that future UK governments invest heavily in the work being done by Cameron and Mitchell, and that this approach to foreign policy and development does not get lost in the likely transition to a Labour government.



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Founding member of the DUP says that fellow unionists agree with his belief a united Ireland is “inevitable”…

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In an interview with The View, DUP founder Wallace Thompson doubled down on his comments from last year. From the interview:

A founding member of the Democratic Unionist Party (DUP) has told BBC News NI that fellow unionists agree with his belief a united Ireland is “inevitable”.

Wallace Thompson, a former DUP special adviser, told The View that members of unionist parties and the loyal orders have approached him privately to support his position.

Mr Thompson also conceded that his previous position of “no surrender, Ulster says no” got unionism nowhere.

He is due to speak on a panel at the Ireland’s Future event in Belfast in June.

DUP co-founder welcomes united Ireland discussion

When he first suggested that the direction of travel was towards the reunification of Ireland, Mr Thompson received messages of support because “people realise that this is accepting reality.”

“The Union is damaged by Brexit. I can’t see it being repaired.

“We’re in danger of rearranging the deckchairs on the Titanic,” he said.

He told the programme he wishes more people would speak out on the idea, but noted that others have “very strongly” opposed him.

“I was encouraged by that within the evangelical Protestant community the number of people who said [they agreed with me],” he said.

“Even within the loyal orders – one and twos and threes have come to me individually.

“People have said things that I’ve heard second-hand, third-hand, but it’s there.

“I’m not quite sure of the scale of it,” he added.

“It could be said we’re a small minority but at the same time I think there are enough people who think like me to make it worthwhile to have the debate.”

Either you see his comments as stating the obvious or treachery of the highest order, either way, such remarks from a DUP founder are quite remarkable.

You can watch the full episode on the iPlayer. 


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Listen Bambie Thug cover Cranberries 'Zombie'

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More than just the potential winner of Eurovision and the bete noir of Irish pop Bambie Thug also has an innate talent and great voice. Their take on The Cranberry’s classic ‘Zombie’ drips a histrionic and powerful emotion and swirling dark atmosphere.

 

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Tory Whips Kick Lee Anderson Off Home Affairs Committee

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Tory Whips Kick Lee Anderson Off Home Affairs Committee





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The Tory whips have decided it’s time up for Reform defector Lee Anderson on the Home Affairs Select Committee. Anderson is now getting kicked off by motion, as is the government’s prerogative, to be imminently replaced. Lee’s direct questioning has become a staple of otherwise dull Home Affairs committee meetingsNo doubt problematic now he’s not batting for their side…

Anderson says:

“I would’ve liked to have stayed on the committee, but with the Home Office once again due to be scrutinised before it I’m probably the last person they want asking questions in the run up to an election.”

Other committee members acknowledge that Lee is a top performer and say “it’s sad to see him go“. End of an era…



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Pavé: The End Of Us – Single Review

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Pavé: The End Of Us (Self Released) Out Now DL/Streaming Manchester’s Pavé continue their run of great form as they consolidate their relentless push for promotion to the upper echelons of the current alternative rock pantheon. Following up the grandiose Slow Movements, the lead from their forthcoming EP, the band release another blistering single in […]

The post Pavé: The End Of Us – Single Review appeared first on Louder Than War.



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BBC reveals future of award-winning medical series after rave reviews from fans


THE BBC has confirmed what’s in store for an award-winning medical documentary that has kept viewers on the edge of their seats. 

Hit series Surgeons: At The Edge of Life gives fans unprecedented access to surgeons, anaesthetists, theatre staff and patients on the frontline of medical science.

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The BBC has commissioned two more seasons of a hit medical docu-seriesCredit: BBC
Surgeons: At The Edge of Life had a successful last series

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Surgeons: At The Edge of Life had a successful last seriesCredit: BBC

Following its recent successful run on BBC Two and iPlayer, the docu-series from Dragonfly Film and TV (part of Banijay UK) has been commissioned for seasons seven and eight. 

Since the programme started back in 2018, it has become a hit with BBC viewers, offering an insight into some of the country’s top surgeons performing high-stakes surgery.

Surgeons: At The Edge of Life has been filmed in many different hospitals, including the Queen Elizabeth Hospital Birmingham, Royal Papworth Hospital, Cambridge University Hospitals, and University Hospital Southampton, to name a few.

The upcoming season will be filmed in Edinburgh and The Lothians at some of the region’s leading centres of medical excellence – NHS Lothian’s The Royal Infirmary, Western General and St. Johns.

The series will once again offer a unique understanding of the innovative and experimental surgeries being performed in order to save people’s lives.

Sreya Biswas, Head of BBC Commissioning, Natural History, said: “Surgeons: At the Edge of Life is a key brand for BBC Specialist Factual and has continued to grow audiences across BBC Two and iPlayer, showcasing boundary pushing surgery, and the incredible medical teams who make it possible. 

“Deep diving into the most complex surgical procedures is what makes the brand so special. It is very exciting to be co-commissioning with BBC Scotland and to be based in Edinburgh for the coming series.”

David Harron, BBC Scotland, added: “BBC Scotland is delighted to be bringing Surgeons: At the Edge of Life to Scotland. 

“It is a compelling series, and these next two series will bring audiences unique insight into the work of some of Scotland’s top medical teams, shining a light on the dedication and skills employed in theatres every day.”

Recently, all six episodes of season six of Surgeons: At The Edge of Life landed on BBC Two and iPlayer. 

BBC confirms future of beloved medical series after tear-jerking scenes score rave reviews

The series did exceptionally well, with episode one raking in 2.5m in 28 days, which aligns the show with the previous series and well above the average for Factual on BBC Two. 

As the series rolled out, fans of the medical documentary took to social media and praised the programme and the surgeons. 

One user penned: “So pleased to see Surgeons At The Edge of Life back for another series, at @UHSFT. 

“It never ceases to amaze me what can be achieved by the innovations in science and the skills of the surgeons who perform the procedures. #TeamNHS.”

The hit programme started in 2018

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The hit programme started in 2018Credit: BBC
Season six of the programme did exceptionally well

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Season six of the programme did exceptionally wellCredit: BBC

Another typed: “Surgeons: At the edge of life. BBC2. Amazing television.”

A third chimed: “Highly recommend the BBC Series – Surgeons: At the Edge of Life. This is a rare, excellent representation of radiology and the vital role it plays within healthcare.”

Someone else commented: “Just watched Surgeons: At the Edge of Life on BBC2, and, as always in complete awe of what these dedicated professionals from the UK and overseas can do to save lives.”

Ahead of the renewal announcement, Richard Bond, Managing Director of Dragonfly, commented: “After successfully transferring production of Ambulance to Dragonfly North in Manchester.

“I’m thrilled that the BBC have supported us in moving Surgeons to Scotland with this bumper two-series order, and I can’t wait to see how it evolves under the stewardship of our new and fantastically talented local production team.”

The BBC are yet to announce the production and release dates for the new seasons.

Surgeons: At the Edge of Life is available to stream now on BBC iPlayer.



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“I just find it gives me anxiety or I find it too depressing to watch the news…’

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The BelTel has an interview with BBC Broadcaster Declan Harvey. This section caught my interest:

“The most common remark I get when I’m out and people recognise me is they say, ‘I don’t really watch that much [news] anymore. I just find it gives me anxiety or I find it too depressing to watch the news.’

“That is a serious question that the news industry has to deal with. How do we reflect the world we live in truthfully, and honestly and authentically, without just giving people anxiety to the point where they are switching off and everyone’s a bit more anxious these days.

“Honestly it is the thing I get [told] the most, [people who] say, ‘Oh, I don’t really watch it anymore because it’s too depressing.’

“We all wish there was more positive news. It’s an ongoing and really present struggle for all news broadcasters. The BBC is not unique in this. There is a magnetic pull towards the negative news for very many reasons.”

Though not all news is bad news, we say, so celebrating the good is as important.

“Absolutely, and why shouldn’t the good things in our society be celebrated. But there’s also ways of framing stories that may appear inherently bad.

“For example, our courts are full of cases involving sexual crime. So is that a story about the bad thing that the perpetrator did? Or is it a story about the strength of the victim who came forward and said, ‘You won’t do this to me or anyone else and get away with it’?

“They are conversations that we have to have because that is a story about strength and empowerment, rather than a story that will make people nervous and fearful of an attack.

“I spend most of my days thinking: how are we telling the story? What language do we use? Where is the emphasis? What’s the really important thing? It’s a huge team effort and I’m not the only person doing that. It’s a team effort in real life; we don’t get it right all the time but we know people find the news stressful. It’s something that the entire industry is facing.”

“But the danger is real. The danger of people turning off news and just getting a tiny snippet on TikTok and moving on.”

Telling people to stop following the news is advice I have been giving for years. Ironic as I run Slugger I know.


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What your 5 a day portions REALLY should look like (and it’s definitely more broccoli than you thought…)

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We all know eating fruits and veg is good for us – but what actually counts as one portion?

Well, it’s probably more broccoli than you imagined.

Experts say one actual portion weighs around 80g – the equivalent of eight florets.

The advice was shared by the World Cancer Research Fund (WCRF), who said ‘most of us struggle to know just how much is a portion’.

We all know eating fruits and veg is good for us – but what actually counts as one portion? Well, it’s probably more broccoli than you imagined. Experts say one actual portion weighs around 80g – the equivalent of eight florets. The advice was shared by the World Cancer Research Fund (WCRF), who said ‘most of us struggle to know just how much is a portion’

Matthew Lambert, WCRF nutritionist, told MailOnline: ‘There are many health benefits of eating vegetables and fruit – whether fresh, frozen or tinned – they are real nutrition powerhouses.

‘Not only do they contain a range of different vitamins and minerals that support general health, but they also contain plant chemicals called phytochemicals – many of these have antioxidant properties, which can help protect cells in the body from damage that may lead to cancer.’

The World Health Organization (WHO), recommends eating 400g of fruit and vegetables a day as part of a health and balanced diet to lower the risk of serious health problems.

One medium sized piece of fruit, such as an apple, banana or pear, equates to one portion.

But you’d need to eat two kiwi fruits, plums and satsumas to get achieve another portion.

When it comes to berries, one to two handfuls is enough, and for large fruits such as mangos and pineapples a slice or two is sufficient.

Dried fruits also count towards your five a day and one heaped tablespoon or 30g of raisins is a portion.

One 150ml glass of unsweetened fruit or vegetable juice is also enough to count.

The World Health Organization (WHO), recommends eating 400g of fruit and vegetables a day as part of a health and balanced diet to lower the risk of serious health problems

The World Health Organization (WHO), recommends eating 400g of fruit and vegetables a day as part of a health and balanced diet to lower the risk of serious health problems

But to make up a portion of cruciferous vegetables, this includes broccoli, Brussels sprouts and cauliflower, you need to eat eight florets or pieces to get the full benefit.

One root vegetable, such as a carrot or parsnip, also counts.

For smaller veg like peas, sweetcorn or chopped mushrooms, three to four heaped tablespoons will give you the right amount of nutrients.

Beans and lentils also count towards your five a day.

However, the NHS explains that beans and pulses only count towards one of your five a day no matter how many you eat, That’s because they contain fewer nutrients than other fruits and vegetables, despite them being a very good source of fibre.

Fruit and vegetables are a good source of vitamin and minerals. They are also a great source of fibre which can help to maintain a healthy gut, preventing digestion problems and even reducing your risk of bowl cancer, the NHS says.

You should aim to eat 30g of fibre a day as part of a healthy diet, according to the NHS.

Mr Lambert said: ‘Diets that are high in fibre can help reduce the risk of bowel cancer as well as supporting digestive health.

‘Fibre not only helps to move food through the body quicker but foods rich in fibre help us feel fuller for longer on fewer calories.

‘There is strong evidence that eating a fibre-rich diet can help protect against weight gain – and we know that living with overweight and obesity can increase the risk of at least 13 cancers.’

Eating plenty of fruit and veg can also prevent other diseases.

Mr lambert added: ‘Dietary patterns that include a wide variety of vegetables and fruit are associated with a reduced risk of certain cancers and other diseases like cardiovascular disease.

‘One of World Cancer Research Funds’s Cancer Prevention Recommendations is to make vegetables, fruit, pulses (beans, peas and lentils) and wholegrains a major part of your usual daily diet.’

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

• Choose unsaturated oils and spreads and consuming in small amounts

• Drink 6-8 cups/glasses of water a day

• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide

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