Why 5 A Day? (2024)

FAQs

Why 5 A Day? ›

5 reasons for eating 5 a day

Many still assume that eating 5 a day will be sufficient to boost general health and decrease the chance of developing chronic diseases like cancer – but new evidence is emerging that shows consuming an even higher intake of fruits and vegetables might actually be what's required to ensure optimal health.

At a glance: what counts? 80g of fresh, canned or frozen fruit and vegetables counts as 1 portion of your 5 A Day (but not potatoes and some other starchy foods). For tinned or canned fruit and vegetables, choose those in natural juice or water, with no added sugar or salt.

Advice from the World Health Organisation says that eating at least 400g, or five portions, of fruit and vegetables per day (excluding potatoes, sweet potatoes and other starchy roots) reduces the risk of non-communicable diseases and helps to ensure an adequate daily intake of dietary fibre.

Fresh, frozen, dried and canned fruit and vegetables all count. Also, pulses can count for one of your 5-a-day. Remember that potatoes, yam, plantain, and cassava do not contribute towards your 5-a-day because they are starchy foods. But, sweet potatoes, parsnips and butternut squash do count!

Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.

Medium fresh fruit

A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.

How many portions of fruit are in fruit juices? Fruit juice counts as one of your 5-a-day however much you drink. Fruit juice and/or smoothies are high in free sugars, so should be limited to no more than a combined total of 150ml per day.

Botanically speaking, avocados unequivocally fall under the category of … fruits. They originate from the ovary of a flower, developing from the plant's reproductive structures. Despite their savory and versatile culinary use, avocados align with the botanical definition of fruits due to their biological origins.

The avocado, chickpeas or tomato in them will count towards your 5-a-day. A typical serving weighs around 50g (a portion of vegetables is 80g) and that includes other ingredients, so it isn't a whole portion, but every little helps. Boost your intake further by using vegetable sticks to dip.

Does lettuce count as 5-a-day? ›

Although sliced cucumber, tomato or lettuce in a sandwich can contribute towards your 5-a-day, it's unlikely that there will be 80g of vegetables in your salad, which is how much you need for it to count as one portion of vegetables.

5 A Day is any of various national campaigns in developed countries such as the United States, the United Kingdom, France, and Germany, to encourage the consumption of at least five portions of fruit and vegetables each day, following a recommendation by the World Health Organization that individuals consume "a minimum ...

The Magic of 5-A-Day begins by focusing on food and notes the five Healthy Food Groups: Dairy, Vegetables, Fruit, Whole Grains, and Protein. A fun magic trick engages students and helps demonstrate the Food Groups.

Figures published by the Organisation for Economic Cooperation and Development show the UK and Ireland jointly top a table of 33 countries comparing how many people report having five portions a day. In both countries, 33% of adults hit the target on a daily basis.

The conclusion is clear - 5 meals a day does not raise the metabolic rate and does not increase the amount of fat burned.

Typically, adults eat around four portions of fruit and vegetables per day, whilst children consume around three. The latest information suggests that a mere 8% of children (11 to 18 years), 27% of adults (19 to 64 years) and 35% of those aged 65 years and over actually achieve the 5-A-Day recommendation.

Potatoes don't count towards your 5 A Day. This is the same for yams, cassava and plantain, too. They're classified nutritionally as a starchy food, because when they're eaten as part of a meal they're usually used in place of other sources of starch, such as bread, rice or pasta.

All fresh, frozen, dried and canned fruit and vegetables count towards your five-a-day target.