Let's Settle This: Is 5 Fruit And Veg A Day Actually Enough?

Fruits and vegetablesSpeaking to The Times recently, celebrity chef Jamie Oliver said that the “five a day” advice for fruit and veg consumption is “a lie”. Strong words. But given that the NHS shared the information based on advice from the World Health Organisation, is it true?And while we’re at it, why do some countries like Australia have seven-a-day fruit and veg recommendations (five servings of vegetables, two of fruit), and what’s a “serving” to begin with?Given that 70% of us don’t eat five fruits and veggies a day to begin with, how can we sneak more into our diets?When it comes to fruit and vegetables, more really is betterAccording to a University College London (UCL) study, people who ate seven or more portions of fruit and vegetables a day saw a 42% lower risk of mortality. But as with walking, something was far better than nothing: one to three portions a day was linked to a 14% lower risk of all-cause mortality compared to those who ate none, rising to 29% for three to five portions and 36% for five to seven portions. Vegetables seemed to offer more health advantages than fruit, with every portion eaten a day reducing the risk of all-cause death by 16%.And fruit juice was not associated with any benefit at all in the research.What is a portion of fruit and vegetables?Part of the issue with the “five a day” advice is that while most of us count the number of different types of produce we eat to track our progress, the WHO’s guidelines are actually measured in grams.They say we should eat 400g of fruits and vegetables a day – hence, the NHS says “a portion of fruit or vegetables is 80g”.For example, you’ll need to eat two smallish fruits – like plums, kiwi fruits, or satsumas – to make up one of your five a day, and three for even smaller species, like apricots and six for lychees.Four heaped tablespoons of green beans make a portion, too, while two measly broccoli spears makes the cut.Bad news, by the way: so far as the “five a day” metric goes, potatoes, cassava, and plantain do not count.How can I eat more fruits and vegetables?The British Heart Foundation says that you can sneak veggies into foods like burgers, pasta sauces, and curries.And opting for seasonal produce often offers cheaper, more delicious choices.Aiming to fill half your plate with fruits and vegetables and snacking on fresh food like carrot sticks can go a long way, too.Related...This 'Tart' Fruit Is Linked To Improved Sleep And ArthritisThe 1 Common Fruit You Should Stop Putting In Your SmoothiesEating 2 Of This Common Fruit A Day May Lower Cholesterol

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