Obese Britain Summer 2015.pdf

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WHAT COUNTS AS
YOUR FIVE A DAY?
Jane Michell, nutritionist, weight loss expert, author and the
founder of Jane Plan, explains what counts as your 5 a day and
why following your 5 a day is so important to maintaining a
healthy and varied diet
We hear it over and over again that eating our fivea-day
intake of fruit and vegetables is important for our
nutrition, reducing health risks and maintaining a stable
diet, but it can be quite confusing to know exactly what
fruits and vegetables to chose. Some fruits contain high
levels of fructose and higher calories and some starches,
like potatoes, shouldn’t be included at all in your five-aday
allocation. Statistics released by the National Diet and
Nutrition Survey in 2014 revealed that only three in ten
British adults aged between 19 and 64 meet the five-a-day
target, with most only eating around four portions of fruit
and vegetables a day. By following the advice below you’ll
be able to chose your five-a-day with ease and know that
you are aiding your diet and general health.
How much is too much?
To put it simply, try and have five 80g portions of fruit
and vegetables every day. That’s five portions of fruit
and vegetables in total, not five portions of each. This
recommendation is based on advice from the World Health
Organisation, which recommends eating a minimum of
400g of fruit and vegetables. But why is this so important?
Well, research has shown that having your five a day can
lower the risk of developing some serious health problems,
such as type 2 diabetes, stroke, obesity and heart disease
and some cancers. You also get essential vitamins, minerals,
fibre and nutrients from eating fruit and vegetables. As most
fresh fruit and vegetables are low in fat and calories, your
5 A Day target can also help you maintain a healthy weight
and heart. The best advice is to eat as many different
coloured fruits and vegetables as you can – think of your
plate as a rainbow, then you’ll receive a wider range of
nutrients.
A world of choice
So you’re standing in a shopping aisle or looking in your
cupboard, what do you choose? The great news is that you
have so many options as almost all fruit and vegetables
count in your 5 A Day whether they are fresh, cooked,
frozen, tinned, dried or juiced. They also don’t have to be
eaten on their own so remember, they count as part of a
meal or dish. For example if you’re making a stew, pasta
or even a soup and vegetables are included in the recipe,
these can count towards your 5 a day.