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How many portions of fruit and veg should I eat?We are big believers in the benefits of a diet loaded with fruit and vegetables, as well as other nutritionally dense wholefoods, but where did the five-a-day mantra come from and does it still stack up?
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Discover what counts as 1 of your 5 a day and read about the health benefits of frozen and canned fruit and vegetables.
Why should we eat 5-a-day?
It’s one of the best known pieces of dietary advice. Eating ‘five-a-day’ is a campaign which encourages people to eat a combination of at least five portions of fruit and vegetables every day. It was initiated in response to the World Health Organisation (WHO) and their recommendation to eat a minimum of 400g of fruit and vegetables (excluding starchy vegetables) a day to lower the risk of serious health problems. The number five was chosen because it was felt to be both an achievable goal and a memorable number.
Numerous studies support the benefits of eating fruit and veggies, including helping to reduce the risk of heart disease, stroke, certain cancers, diabetes and obesity. This is because fruit and vegetables are a major source of several nutrients that have a strong association with fighting disease.
How many portions of fruit and veg is best?
Over the years, new evidence has come to light including a study by University College London (UCL) that suggests people who eat seven or more portions of fruit and vegetables may live longer. Despite this, the UK guidelines have not changed because it was felt that a higher number than five may discourage people.
There was also the SMILE trial, a ground-breaking study on the impact of diet on mood. This reported improvements when eating a Mediterranean-style diet that included three portions of fruit and six of vegetables each day.
There is a growing body of evidence suggesting the five-a day goal remains relevant, although we’re likely to benefit from higher amounts, so we should aim for seven to 10 portions per day.
How many plant foods should we eat a week?
Recently, the American Gut Project has suggested we should be aiming for 30 different plant-based foods per week (averaging 4.2 per day). They showed those achieving this had a more diverse population of gut bacteria than those consuming less than 10 plant foods per week, which is thought to improve overall health. If this sounds a lot, you’ll be glad to hear the figure covers more than just fruit and vegetables, allowing you to count wholegrains, nuts, seeds, herbs and spices in your weekly count too.
So, should we still aim for 5-a-day?
In short, yes. It’s still wise to aim for five-a-day, although you may benefit from higher amounts, between seven to 10 portions per day. Whatever the number, aim for one third of your daily diet being made up of a variety of fruit, vegetables, beans and pulses.
Which is better 5-a-day or 30 plants a week?
Whether you aim for five-a-day or 30 plant foods a week, eating plenty of plant foods of different colours and varieties has been linked to a healthier digestive system and, in turn, a number of other health benefits.
Recipes to try
We’ve put together a few of our favourite fruit and veg-packed breakfasts, lunches and dinners to help inspire you to reach your target.
Breakfasts with two portions of fruit and veg or more
Yogurt porridge with banana, blueberry & almonds
Spicy Moroccan eggs
Smoky rashers & tomatoes on toast
Egg-in-the-hole smoked salmon & avocado toastie
Lunches with three portions of fruit and veg or more
Chickpea patties with carrot & raisin salad
Quinoa, squash & broccoli salad
Bean salad with yogurt avocado dressing
Green cucumber & mint gazpacho
Spiced turkey patties with fruity quinoa salad
Dinners with three portions of fruit and veg or more
Lamb & buckwheat noodles & tomato dressing
Squash, mushroom & gorgonzola pilaf
Honey & mustard grilled salmon with Puy lentils
Five-a-day tagine
Want more inspiration? Take a look at our 7-a-day recipe collection
Enjoyed this? Now read…
Why eat 30 plant foods a week?
What is a plant-based diet?
Top 12 ways to get your 5-a-day
What is a Mediterranean diet?
Top 5 health benefits of dried fruit
Now you’ve boosted your fruit & veg, serve up the perfect portion with our nutritionist’s guide to balanced diets:
Balanced diet for women
Balanced diet for men
This page was last updated on 23 September 2024 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food
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