04.10.2024.
You’ve likely heard the “5 A Day” advice—but do you know why it really matters? Eating at least five portions of fruits and vegetables daily is more than just a wellness trend.
Backed by the World Health Organization and the NHS, this simple guideline is proven to lower the risk of heart disease, stroke, and certain cancers. In this article, we explore what counts toward your 5 A Day, how it supports your overall health, and why variety is key to getting the most out of every bite.
Research shows that eating at least five portions of a variety of fruit and vegetables every day can have a significant positive impact on your health
This “5 A Day” guideline is based on recommendations from the World Health Organization (WHO), which suggests a daily intake of at least 400g of fruits and vegetables to lower the risk of serious conditions like heart disease, stroke, and certain cancers. Keep in mind that five portions mean a total of 400g across both fruits and vegetables, not five portions of each.
Why 5 A Day matters:
- Packed with essential nutrients: Fruits and vegetables provide key vitamins and minerals, including folate, vitamin C, and potassium.
- High in fibre: A diet rich in fibre supports gut health, prevents constipation, and reduces the risk of digestive issues. Additionally, it helps lower the risk of bowel cancer.
- Reduces the risk of chronic diseases: Regularly consuming fruits and vegetables can lower the likelihood of developing heart disease, stroke, and certain types of cancer.
- Supports a balanced diet: They are an important component of a healthy diet that promotes overall well-being.
- Variety and flavour: Fruits and vegetables come in an endless variety of flavours and textures, making them a delicious and versatile choice.
Another key advantage of fruits and vegetables is that they are typically low in fat and calories (as long as they aren’t fried or roasted in excess oil), which can help you maintain a healthy weight and protect heart health.
To maximize the benefits of your 5 A Day, aim to include a diverse range of fruits and vegetables in your diet. Different types offer varying combinations of fibre, vitamins, minerals, and nutrients.
What counts towards Your 5 A Day?
Almost all fruits and vegetables qualify towards your 5 A Day goal, whether they are fresh, frozen, canned, dried, or juiced. However, starchy foods like potatoes, yams, and cassava do not count, as they primarily provide starch.
80g of fresh, canned, or frozen fruit or vegetables counts as one portion. When choosing canned options, go for those in natural juice or water, without added sugar or salt.
30g of dried fruit (equivalent to 80g of fresh fruit) also counts as one portion, but it should be consumed with meals rather than as a snack, to reduce the risk of tooth decay.
Portions that count once a day:
- 150ml of fruit juice, vegetable juice, or a smoothie can count as one portion. However, limit intake to 150ml a day as juices and smoothies release natural sugars that can damage teeth. It’s best to consume these at mealtimes.
- 80g of beans or pulses counts as one portion of your 5 A Day, but regardless of how much you consume, beans and pulses only count as one portion because they have fewer nutrients than other fruits and vegetables.
By following the NHS’s guidance on fruit and vegetable consumption, you can take significant steps toward a healthier lifestyle and reduce your risk of major health issues.
*Always remember to consult your GP before making any health related lifestyle changes and/or diet.
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FOTO: Freepik
