Say Goodbye to Fatigue and Chronic Illness! The Science-Backed Guide to Fruit and Veg Intake

Are you constantly wondering how much fruit and veg a day you should be consuming? The answer is not as straightforward as you might think. It depends on a variety of factors, including your age, sex, activity level, and overall health. However, there are some general guidelines that can help you get started.

Recommended Daily Servings

According to the World Health Organization (WHO), adults should aim for at least 5 portions of fruit and vegetables per day. A portion is defined as approximately 80 grams, which is about the size of a tennis ball. This recommendation applies to both fresh and frozen produce, but not to fruit juices or processed foods that contain added sugar.

Why Fruit and Veg Are Important

Fruit and vegetables are essential for a healthy diet. They are packed with vitamins, minerals, fiber, and antioxidants that are vital for maintaining good health. Eating plenty of fruit and veg can help reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

Variety Is Key

It is important to eat a variety of fruit and vegetables to get the full range of nutrients they have to offer. Different fruits and vegetables contain different vitamins, minerals, and antioxidants. For example, citrus fruits are a good source of vitamin C, while leafy green vegetables are a good source of folate and iron.

Focus on Whole, Unprocessed Foods

Whole, unprocessed fruits and vegetables are the best way to get the most nutrients. Avoid processed foods that contain added sugar, salt, or unhealthy fats. These foods can counteract the health benefits of fruit and veg.

Make Fruit and Veg Convenient

One of the best ways to increase your fruit and veg intake is to make them convenient. Keep a bowl of fruit on your kitchen counter or at work, and pack a piece of fruit or a bag of veggies for snacks. You can also add fruit and vegetables to your meals, such as by adding berries to your oatmeal or spinach to your smoothies.

Key Points: Fuel Your Body with the Power of Produce

Eating enough fruit and vegetables is essential for a healthy diet. Aim for at least 5 portions per day, and make sure to eat a variety of fruits and vegetables. Focus on whole, unprocessed foods and make fruit and veg convenient to eat. By incorporating more fruit and vegetables into your diet, you can improve your overall health and well-being.

Answers to Your Questions

1. How many portions of fruit and veg should I eat each day?

Adults should aim for at least 5 portions of fruit and vegetables per day.

2. What is the best way to get my 5-a-day?

Eat a variety of whole, unprocessed fruits and vegetables. Keep a bowl of fruit on your kitchen counter or at work, and pack a piece of fruit or a bag of veggies for snacks. You can also add fruit and vegetables to your meals.

3. What are the benefits of eating fruit and vegetables?

Fruit and vegetables are packed with vitamins, minerals, fiber, and antioxidants that are vital for maintaining good health. Eating plenty of fruit and veg can help reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.

4. What are some easy ways to add more fruit and veg to my diet?

• Add fruit to your oatmeal or yogurt.
• Blend fruit and vegetables into smoothies.
• Add vegetables to your pasta dishes, stir-fries, and salads.
• Snack on fruit and vegetables instead of processed snacks.

5. Do fruit juices count towards my 5-a-day?

No, fruit juices do not count towards your 5-a-day. They are high in sugar and low in fiber.