Getting your Rainbow Coloured 5 A Day

One of the most well-known public health messages is the need to eat 5 portions of fruit and vegetables daily. Low in calories but packed with fibre and nutrients, they help to keep us slim and healthy while reducing the risk of cardiovascular disease, diabetes, osteoporosis and even some cancers. Despite this, many people still fail to meet the 5ADay goal.

The UK 5ADay target is not as ambitious as it could be (or should be). Research is revealing that 5 portions may not be sufficient. For example, the EPIC study, which has for a number of years been following the diets and health of over 500,000 people across Europe, has demonstrated that those consuming 8 plus portions of fruit and vegetables have a lower incidence of IHD (ischemic heart disease) than those consuming less.

It’s also interesting to observe the guidelines of other countries, for example Canada recommends 7 to 10 portions daily. Australia recommends 5 portions of vegetables and 2 portions of fruit daily. This has the benefit of keeping a reign on fructose (fruit sugar) intake, which could be of relevance to those trying to lose weight or suffering from gout or high blood pressure.

So what changes to your diet should you be making to ensure you achieve the goal?

What is a portion size?

There’s no need to get the kitchen scales out every time you have some fruit or vegetables, but it’s worth having some rough guidelines in mind so that you know you are on the right track:

FRESH FRUIT portions should weigh around 80g, this usually equates to a handful e.g. one apple, one pear, one medium sized banana, two satsumas, a handful of grapes, half a mango, a two inch thick slice of melon, a handful of strawberries (7), half an avocado, 1 medium sized tomato or 7 cherry tomatoes.

For DRIED FRUIT, a portion should be 30g, which is typically a heaped teaspoon, e.g. 3 prunes, 4 pieces of sundried tomato, 1 tablespoon of raisins, 3 dried apricots.

FRUIT JUICE (or vegetable juice) counts as one portion per day, no matter how much you drink. An average sized glass (150mls) is all you need.

SMOOTHIES still contain fibre and thus can contribute two portions per day as long as they contain two different fruits or vegetables.

BEANS and PULSES can also contribute, a portion is 80g which is equivalent to 3 heaped tablespoons, e.g. lentils, chickpeas, kidney beans, broad beans, baked beans, soya beans, runner beans.

VEGETABLE portions are also 80g (prepared weight), e.g. 3 heaped tablespoons of diced and cooked butternut squash, 3 heaped tablespoons of shredded cabbage, half a carrot, half a courgette, 1 small bowl of mixed lettuce leaves, a two inch piece of cucumber, 3 tablespoons of peas or canned sweetcorn, a handful of sugarsnap peas. NB sweet potato counts, but ordinary potato does not.

For more info see:

http://www.nhs.uk/Livewell/5ADAY/Pages/Portionsizes.aspx. Or http://www.nhs.uk/Change4Life/Pages/five-a-day.aspx

Top tips:

Get off to a good start at breakfast time e.g. add a handful of fresh berries or a tablespoon of raisins to your breakfast cereal, or add some spinach, chard or asparagus to your eggs on toast. If having a sandwich at lunchtime, make sure it includes some vegetables or have a salad on the side. Alternatively go for some homemade vegetable and bean soup. Your evening meal should have at least two portions of vegetables. Swap unhealthy snacks for fruit and yoghurt or vegetable crudités and hummus.

Finally make sure you get plenty of variety; remember the phrase ‘eat a rainbow’. Different coloured foods mean different nutrients and different potential health benefits. For example, green leafy vegetables have been associated with reduced risk of diabetes, the green and purple brassicas (e.g. cabbage and broccoli) have been linked with reduced risk of certain cancers, and deep orange vegetables such as carrots may have the edge when it comes to heart health. Also ensure that you have a variety of raw and cooked foods to suit the seasons and your mood.

Julia FitzGerald is available for individual consultations at Still Point House in Bovey Tracey on Wednesday afternoons. Please see www.korunutrition.co.uk or call 01626 830536 for further info.