The concept of Five a Day comes from a World Health Organisation study that recommends that we eat 400g of fruit and vegetables a day.
Fruit best on their own as they ferment with other foods. When you divide this out, you end up with 5 portions of fruit and veg a day. One fruit four vegetables, Two fruits three vegatables. Always more vegetables than fruits.
It is widely recognised that fruit and veg should make up a third of our daily food consumption. It has also been adopted by the UK government.
Why is this so important?
Eating 5 a day is considered an achievable goal and is enough to provide significant health benefits. Some never eat vegetables which is a massive mistake.
Fruit and vegetables are a fantastic source of vitamins, minerals and antioxidants – all of which are vital for good health and well-being. Plenty of studies have identified the link between poor diet and health problems such as obesity, heart disease and some cancers. There is strong evidence to suggest that, with every portion of fruit and vegetables, there is greater protection against most of these ailments.
What are the benefits of having your five a day?
Benefits of 5 a day include reduced risk of cancer and diabetes. We all need a number of different nutrients to make up a healthy balanced diet. Fruits and vegetables are a rich source of vitamins, minerals and many healthy nutrients, such as Vitamin A, Vitamin C, iron, dietary fibre and calcium.
Benefits of 5 a day include:
1. Reduced risk of cancer & diabetes
2. More vitamins & minerals in your diet
3. More energy
4. Healthier lifestyle
5. Stronger immune system
6. Fewer calories and less fat in your diet
Eating or drinking a wide range of fruit and veg, give you the nutrients you need to look after our health and lower the risk of stroke, type 2 diabetes and some cancers. Regularly eating fruit and vegetables also helps to improve your digestive system. It strengthens your bones and supports your immune system; reducing your vulnerability to minor infections like the flu and cold. Fruits and vegetables are low in fat and calories. Getting plenty in your diet can help you to lose weight and keep it off.
Portions of your five a day
Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. The guide below will give you an indication of typical portion sizes for adults.
Children should also eat at least 5 portions of a variety of fruit and vegetables a day. The amount of food a child needs varies with age, body size and levels of physical activity. As a rough guide, 1 portion is the amount they can fit in the palm of their hand.
Small-sized fresh fruit
A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.
Medium-sized fresh fruit
A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.
Large fresh fruit
A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).
Dried fruit
A portion of dried fruit is around 30g. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips. But dried fruit can be high in sugar and can be bad for your teeth. They are best soaked overnight. Try to swap dried fruit for fresh fruit, especially between meals. To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal – as dessert, for example, not as a between meal snack.
Tinned or canned fruit
A portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as 2 pear or peach halves, 6 apricot halves or 8 segments of tinned grapefruit. Choose fruit canned in natural juice, rather than syrup.
Five a Day vegetable portions
Green vegetables
A portion is 2 broccoli spears or 4 heaped tablespoons of cooked kale, spinach, spring greens or green beans.
Cooked vegetables
A portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or 8 cauliflower florets.
Salad vegetables
A portion is 1.5 full-length celery sticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes.
Tinned and frozen vegetables
Roughly the same quantity as you would eat for a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as 1 portion each. For tinned, choose those canned in water with no added salt or sugar.
Pulses and beans
A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas. Remember, however much you eat, beans and pulses count as a maximum of 1 portion a day.
Potatoes
Potatoes don’t count towards your 5 A Day. This is the same for yams, cassava and plantain, too. They’re classified nutritionally as a starchy food, because when eaten as part of a meal they’re usually used in place of other sources of starch, such as bread, rice or pasta. Although they don’t count towards your 5 A Day, potatoes do play an important role in your diet as a starchy food.
What counts as part of your five a day?
5 A Day in juices and smoothies Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of 1 portion of your 5 A Day.
For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion. Smoothies include any drink made up of any combination of fruit or vegetable juice, purée, or all the edible pulped fruit or vegetable.
Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn’t be more than 150ml a day, which is a small glass. For example, if you have 150ml of orange juice and 150ml smoothie in 1 day, you’ll have exceeded the recommendation by 150ml.
When fruit is blended or juiced, it releases the sugars. This increases the risk of tooth decay, so it’s best to drink fruit juice or smoothies at mealtimes. Whole fruits are less likely to cause tooth decay because the sugars are contained within the structure of the fruit. Watch out for drinks that say “juice drink” on the pack as they’re unlikely to count towards your 5 A Day and can be high in sugar.
Ready-made foods
Fruit and vegetables contained in shop-bought ready-made foods can also count toward your 5 A Day. Always read the label. Some ready-made foods contain high levels of fat, salt and sugar, so only have them occasionally or in small amounts as part of a healthy, balanced diet.