It is easy to dismiss fruit and vegetables and say if you don't like them then why eat them.

But this important food group actually helps combat diseases that you would otherwise suffer from in later life, such as diabetes and heart disease.

They contain vitamins which are an essential substances that cannot be manufactured by the body on its own.

We need small amounts of vitamins for growth and development, without which the body cannot survive.

Tracy Webb a senior dietician specialist in child obesity working from Sunderland Royal Hospital, helps children and their parents control and manage the child's weight.

"The message we are trying to get across is healthy eating. We want people to make sure their diet consists of low fat, low sugar foods," said Tracy.

"The way that we live now means that fatty food is so readily available.

"There is also a lack of physical activity, which is to blame for a rising weight problem."

A varied diet is essential if we are to obtain the nutrients we need and plenty of foods naturally contain vitamins.

Some popular foods such as breakfast cereals are fortified with vitamins and minerals.

Tracy said: "It is important to eat a good range of foods as you get a variety of vitamins and minerals from different food groups.

"It is not always easy to get children to eat healthy options so we encourage them by advising they eat 'a rainbow' a day, which may be a yellow banana, a green apple, a red pepper and so on.

"This encourages them to try a variety on a day-to-day basis."

As fruit and vegetables age they lose vitamins hour by hour, and modern processing techniques have considerably reduced the vitamin and mineral content of many foods.

This is when vitamin supplements can be used to give you and your family an extra boost.

"Vitamin supplements do have a role to play," said Tracy, "but they should be taken alongside a healthy balanced diet not as an alternative.

"The natural vitamins and minerals that come from food are obviously better for you.

"You should always seek advice from your GP or a pharmacist before you start taking any form of vitamins as there may be certain types you should avoid."

She added: "Be very careful you don't exceed the recommended dose – don't just have an extra one for luck."

Taking too many vitamins can be dangerous, this is especially true of the fat-soluble vitamins A, D, E and K which are usually found in meat, animal fat, vegetable oils, dairy products and fish.

It is harder for the body to get rid of any excess through urine.

Tracy said: "If you are taking a variety of supplements make sure they don't contain the same vitamins as you will end up taking to much. A pharmacist can advise you."

If you don't want to take supplements try to eat a wide variety of fresh foods. Frozen vegetables are also a good option as they can often contain more vitamins than vegetables stored for a long time at room temperature.

Fruit and fibres don't just contain vitamins they also help you to keep your cholesterol levels low.

Tracy said: "The two areas that have good vitamins and cholesterol lowering qualities are fruit and pulse.

"Pulse includes chick peas, lentils, beans and many more, a great meal is beans on wholemeal toast, it is healthy because it helps to lower cholesterol and it is cheap.

"A good all round varied eating plan is what everyone should have, as long as you are having a range of food like fruit, vegetables, carbohydrates, and protein then that is all your body needs."

* For more diet information call Tracy Webb on: 569 9013 or visit www.5aday.nhs.uk

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