We know fruit and veg are important to our health – so much so some scientists say they should be on prescription! But what counts as a portion and are you really eating enough?
It’s one of those pieces of advice we all know off by heart: ‘eat five portions of fruit or veg every day’. And yet, like so much good advice, it’s often ignored. Topping up your consumption of all things fresh and fruity is one of the easiest and most affordable ways to avoid illness later in life.
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In fact, American scientists now suggest that fruit and veg should be prescribed by doctors, saying this would ultimately save more money than preventative drugs.
“Having your five a day can bring many benefits, including of serious diseases such as heart disease, stroke and some cancers, as well as obesity and its associated health problems such as Type 2 diabetes,” says Dr Lucy Chambers, senior scientist at the British Nutrition Foundation. Not to mention a dose of fibre to keep your digestion in good shape. So no more swerving the salad aisle – swat up on your portion sizes and get cooking!
How to boost your levels
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“Vegetables and fruit provide a range of vitamins, minerals and fibre needed for good health, as well as bioactive compounds such as polyphenols that can help protect against illness,” says Dr Chambers. “Each type of vegetable and fruit has different amounts and combinations of these nutrients and compounds. To make sure you get the full benefit, it’s best to eat a wide variety.”
Getting your levels right doesn’t just mean eating bags of apples – there are portions of veg in soups, pasta sauces and stews (but if you buy them ready-made, watch for high levels of sugar, fat and salt). The humble tin is a cheap way to push up portions, just check that your tinned fruit or veg doesn’t have added sugar or salt.
Challenge yourself to get fruit or veg into every meal. Top your cereal with fresh or dried fruit, add mashed banana into your porridge and pop grilled tomatoes or mushrooms on the side of your eggs. For main meals, mix frozen veg into your rice, top your pizza with spinach, mushrooms, onion (or whatever takes your fancy) or add grated carrot or courgette to a pre-made pasta sauce.
Think about snacks too – there are lots of ways to add a full portion in between meals. Slice a carrot or half a pepper to dip in houmous, have a handful of dried fruit, or chop four large strawberries and add them to natural yogurt. To make sure you get as many nutrients as possible, aim for a rainbow of colours too!
Alternatively, many diet plans such as Juice Plus+ are great for adding a variety of fruit and veggies to your daily diet.
What counts as your five a day?
Check out our Instagram post below for our helpful guide on what counts as your five a day.