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Your 5-a-day explained
First published: 6 January 2015
Contributors
Lowri TurnerShare This
Confused by how much fruit and veg you should be eating? Here’s your 5-a-day explained
Unless you’ve been living in an igloo for the last decade, you’ll be familiar with the 5-a-day health mantra. According to guidelines and popular belief, we’re all supposed to eat five portions of fruit and vegetables a day to stay healthy. However, what actually is a portion and should we be aiming for more than five, anyway?
Let’s start with portion size. One portion of fruit is roughly 80g. This equates to a medium apple or small orange, half a large fruit such as a grapefruit, a slice of melon or two small fruits such as plums or satsumas. A dried fruit portion is only 30g, or a heaped tablespoon.
For vegetables, the portion size is again 80g which adds up to three heaped tablespoons of peas or beans, two broccoli spears or a small side bowl of salad.
Vegetables, particularly brightly coloured ones like purple broccoli, yellow peppers and aubrgines, are high in disease-fighting antioxidants and fibre.
Should we be eating more? Perhaps. According to The Health Survey for England, an eight year study of 65,000 people, those who ate at least 7-a-day had a 42% lower risk of deah from all causes, plus a 25% lower risk of cancer and a 31% lower risk of hear disease and stroke.
But there is a definite problem with 5 or 7-a-day, and that’s that it doesn’t distinguish between fruits and vegetables. The Health Survey for England found that vegetables were more protective against disease than fruits, but many people are interpreting the results as a license to whip up a banana and mango smoothie every other minute.
Vegetables, particularly brightly coloured ones like purple broccoli, yellow peppers and aubrgines, are high in disease-fighting antioxidants and fibre, which is really important for reducing your risk of bowel cancer. But fruit is high in sugar, which we now know is linked to obesity, diabetes, heart disease, cancer and dental problems.
Some scientists are now suggesting that we follow the Australian example with a new campaign. Aussies are told to ‘Go For 2 + 5;’ two being fruit and five being vegetables – which seems like a pretty good idea to us.