Do You Really Have To Eat 5 Fruits & Vegetables a Day?

Why have we been told to eat 5 servings of vegetables and fruit per day? Where does this recommendation come from?

 

Well, studies have shown that 5 servings of vegetables/fruit per day is the MINIMUM amount we need to cause a statistical reduction in cardiovascular disease risk (that is risk of heart attack or stroke).

 

If you eat less than this, your risk goes up.

 

But, newer research confirms that every additional serving of veggies / fruit you have decreases your risk of cardiovascular disease, cancer and early death.

 

So… where’s the sweet spot?

It turns out that 8-10 SERVINGS is actually what you should be aiming for if you want to maximise your long-term health and prevent complications.

 

For many people, this sounds like a lot (remember: a single serving of fruit is what you can hold in your hand, and a single serving of vegetables = 1 cup), but it is possible with a little creativity and planning.

 

Here are some tips to increase your intake of fruit + veg:

• Snack on veggies / fruit instead of processed snacks like crisps / crackers. Prep cucumber batons, carrot sticks and celery and pair these with hummus or a cream cheese dip when you are feeling peckish.
• Enjoy a smoothie made from fruit like banana, pineapple, berries and spinach as a refreshing breakfast option or during the day when you need some energy.
• Try adding vegetables to your favourite family recipes (like grated carrots or zucchini added to bolognaise sauce, or make a savoury rice with onions, mushrooms and peas instead of plain rice).
• Prepare a large batch of roasted vegetables once a week and add these to cous-cous, quinoa, or bulgur wheat for a filling side-dish or salad.
• Instead of bread as a side dish or starter, enjoy a mixed salad.
• Have fruit with your dessert after dinner in the evening.
• Make a big pot of vegetable soup at the beginning of the week and enjoy this as a starter. It will help you boost your veggie quota, and keep you feeling fuller for longer.

 

If you would like more in-depth guidance on how to structure your meals and enjoy optimal nutrition, visit: https://www.udemy.com/course/health-and-vitality-bootcamp-nutrition-basics