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Five a Day

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Five a Day

Why do I need to eat five portions of fruit and vegetables every day?

Steve Bessant, Qualified Nutritionalist and Director of fitness company, Integro Exercise and Lifestyle offers the following advice.

Eating at least five portions of a variety of fruit and vegetables a day can help to significantly reduce the risk of heart disease, stroke and some cancers.

What does 5 portions actually mean and where can I get them?

Fruit and vegetables come in different shapes and sizes so it is important to know what actually constitutes a portion. Is it five apples, five grapes, five onions or five watermelons?

Actually, the answer is quite simple. You can get a portion in a variety of different ways. Fruit juice, dried fruit or fresh fruit and vegetables can all be used to make up the five portions a day. Potatoes, on the other hand, cannot be used as a portion.

Most fruit and vegetables have a different job to do in keeping the body healthy and warding off illness so five glasses of fruit juice a day is not good enough! It is important to get as much variety as possible into your five portions including plenty of above ground vegetables.

One piece of medium sized fruit ­ an apple, a banana or an orange or, if you can imagine what the equivalent would be, this amount in fruit salad

Two or so smaller fruits such as plums or a handful of even smaller fruit such as grapes or cherries

A glass of fruit juice is also a portion. (freshly squeezed is preferred)

A small handful of dried fruit

Two or three tablespoons of veggies in any shape or form

A generous side salad

A couple of tablespoons of beans or pulses such as lentils ­
BUT ­ this can only make up one portion of fruit and veggies in any day



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