Healthy Eating Week – Day 2

Day 2: Consume 5-10 Portions of fruit & veg per day

Why your body requires 5-10 portions per day

Fruit and vegetables provide a range of different vitamins, minerals and phytochemicals (e.g. polyphenols) needed for good health, as well as fibre which is important for the digestive system.

It is important to eat a wide variety of fruit and vegetables, as each type provides different amounts and combinations of nutrients.

Eating at least five portions of a variety of fruit and vegetables a day can help reduce the risk of developing chronic health problems, such as heart disease, stroke and some cancers.

If you can make it to 10 fruits and vegetables that would be even better!

Here's what counts towards them

Fresh, frozen or canned fruit and vegetables
80g

An 80g portion is approximate:

  • one medium-sized piece of fruit such as a banana, apple, pear, orange or persimmon;
  • two or more small fruit such as plums, satsumas, kiwi fruit or apricots;
  • a large handful of berries, cherries or grapes;
  • one dessert bowl of salad;
  • three heaped tablespoons of vegetables.
  • Potatoes do not count as they are considered a starchy carbohydrate food.
100% Fruit &/ Vegetable Juice Smoothies
150ml

150ml counts as a maximum of one portion per day.

Consumption should be limited to no more than a combined total of 150ml per day.

This is because when fruit and vegetables are juiced or blended, sugars are released which can cause damage to teeth and excess calories being consumed.

Dried Fruits
30g

A 30g portion counts as one portion of 5 – 10 a day but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth and over-consumption.

Beans and Pulses
80g

Beans and pulses count as a maximum of one portion per day even if more than one portion is eaten.

This is because they do not provide the same mixture of vitamins, minerals and other nutrients as fruit and vegetables.

Mix it up

If you already have your 5 a day, try to aim for 10 per day as you will reap better benefits!

Also, try to have at least 25 different fruit and vegetables during a week and try not to have the same fruit or vegetable more than once, it’s a toughie, but I did say I’d be giving you a challenge!