How much is 5 A DAY

What is 5 A DAY?

5 A DAY is based on advice from the World Health Organization, which recommends eating a minimum of 400g of fruit and vegetables (5 x 80g portions) a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.

Why have 5 A DAY?

Fruit and vegetables are an essential source of vitamins and minerals required by our bodies to function optimally each day. They are also an excellent source of fibre which helps move food through the gut to ensure we are regular and help prevent digestive issues, reducing the risk of colon cancer in later life.

Many types of fruit and vegetables also contain antioxidants which help prevent free radical damage which can lead to a number of different cancers. They also help reduce the risk of high blood pressure, heart disease and strokes.

In summary it makes perfect sense to get your 5 A DAY.    

How to get your 5 A DAY

Ok so it sounds like it should be simple but how many people across the country are getting their 5 A DAY? And how many of us are aware of how to get our 5 A DAY?

Well it’s estimated that only 14% of people in the UK are successfully achieving 5 a day!

Firstly, the video below will give you information explaining the types of foods you should be eating and the portions you require from these different foods to make up your 5 A DAY. 

Below are some additional tips to help you get your 5 A DAY.

Start the day with fruit

This is a great time to get 1-2 of your portions of fruit just make sure you are mixing the fruit with other macronutrients and ensuring you have the correct proportions of carbohydrates, protein and fats. That way your food will sustain you for longer. Below are some examples:

1. Why not have a handful of mixed berries, natural bio yoghurt finished with a sprinkle of seeds.
2. Or add apple and a sprinkle of seeds to your porridge in the morning.
3. Start the day with a glass of 100% fruit juice.
4. When you have a cooked breakfast, add grilled tomatoes and mushrooms.

Get extra energy from fruit or vegetable snacks

Mid morning or afternoon snack time gives you the perfect opportunity to get at least 1 of your 5 A DAY just remember to add some protein into the mix.

1. If you have a blender, make a smoothie from combinations of fruit that you like and to ensure you have protein use either seeds or tofu in the blender.
2. Have a piece of fruit and handful of almonds or a couple of brazil nuts.
3. Carrot sticks and humous are great for an afternoon snack.
4. Snack on a handful of grapes and a small few chunks of cheese.

Seasonal special

Embrace the seasons and support your local producers by buying seasonal fruit and vegetables.

Autumn: Stir fry vegetables in a mixture of olive oil and a dash of water.

Winter:  Soups are a warming and nutritious way to eat several vegetables at once. Make your casserole predominantly based on vegetables, not meat

Spring:  raw vegetables can be used in salad and try adding grated white cabbage or fennel. Roast your vegetables using a mist of spray oil

Summer:  BBQ chicken and roasted vegetables and herbs cooked in foil on the barbie are delicious.

Double up of fruit and veggie servings

Recommended servings for fruit and vegetables can be small and there is no reason why you can’t double up at meal times.

Try a new recipe each week which includes fruit and or veg

If you’re still struggling for ideas as to how to get your 5 A DAY then follow the link below which provides 12 very simple recipes to help you along (including beans on toast!).

12 Recipe Ideas to help you get your 5 A DAY