5 a day by Gill Cooper
What?
Guidance around how much fruit and veg we should be eating has been clear for almost the past decade – 5 a day. A message commonly heard, but not always strictly followed. The world health organization recommends 400g of fruit and veg a day, so around 5 portions in total, to reduce the risk of serious and chronic health conditions.
Why?
Having a healthy balanced diet is now known to be one of the biggest protective factors against heart disease and some cancers, second only to giving up smoking, and each portion eaten is thought to cut your risks of these conditions by as much as 30%.
Fruit and veg contain a variety of vitamins and minerals, some of these including antioxidants, to protect the body against harmful free radicals that cause disease. Although we can take these vitamins in the form of tablets and supplements, we then miss out on additional benefits from the “natural” form.
Upping your fruit and veg intake is also a great way to increase the fibre in your diet. Having a variety of fibre going in can improve bacteria in your gut and aid your immune system. Good bowel health can improve your general well-being, preventing constipation and symptoms usually associated with IBS.
Guidelines for fibre say we should now be aiming for around 30g of fibre a day, increasing this gradually if you feel your intake is low to prevent any gastrointestinal upset. Fruit and veg can be an easy way to meet this target, with an average portion of fruit having about 3g of fibre.
Fruit and veg is also an easy way to provide low energy (calorie) food and snacks into your diet and help maintain a healthier weight.
How?
Many people feel the target of 5 portions is unattainable for their current diets. Only 24% of adults in Scotland are felt to meet the recommendations, however, the average is about 3 portions (slightly better in women) so most people aren't far away from the target of 5. And any improvement on your current consumption is going to provide some of the benefits, and this shouldn’t be seen as an “all or nothing target”. If you only manage 1 on a good day, then aiming for 2 or 3 consistently may be more suitable to start.
Over the years of the 5 a day message, certain fruits and veg have had more media attention for their benefits. These “superfoods” as they are often called were promoted for their antioxidant properties and health benefits. However, with a closer look, it is often the case that they contain similar levels of vitamins and minerals as their more “every day”, cheaper more accessible alternatives. So if you prefer apples and bananas in your smoothie, over kale and blueberries, then opt for these, as they will still contain a variety of nutrients beneficial to your health.
Although buying fresh fruit and veg is a good option, sometimes tinned, frozen or dried varieties can be a good alternative, meaning you always have a supply available. Looking at each meal you are eating, and thinking where changes could be made is a good way to add in extra fruit and veg without drastically changing your dietary choices, usually meaning we stick to these changes in the long run:
Breakfast-
Including a small glass of fresh fruit juice can count as 1 portion, however, watch your portion size as these are concentrated with sugar, although natural sources, and can be high in calories.
Adding fruit (fresh, frozen or tinned) to porridge/cereal/granola.
Topping eggs on toast with extra tomatoes or mushrooms
Adding spinach and peppers to omelettes.
Smoothies made with fruit and vegetables can be a good breakfast option, keeping in mind your portion size and how much is going into each smoothie.
Lunch -
Adding salad to sandwiches
Carrot/cucumber sticks with houmous.
Soups packed with a variety of veg and pulses
Fruit as a “dessert” or additional snack
Dinner -
Having 1 or 2 portions of veg on your plate
Adding a side salad
Adding veg through stir fries/stews/pasta dishes
Snacks -
A handful of dry fruit as a snack
Fresh/frozen/tinned fruit with greek yogurt as a swap for an afternoon biscuit.
