The 5-a-day campaign originated from the World Health Organisation. Whilst there are similar campaigns pushing for the consumption of 7 or 10 portions of fruit and vegetables a day, I find it is best to aim for 5 initially and work up from there.
When catering for yourself, the prospect of trying to consume the necessary portions of fruit and vegetables suddenly becomes difficult with many quick fixes not providing the ingredients necessary to get to your 5-a-day. However, incorporating fruit and vegetables into your diet can be easier than it first appears. These foods are often cheaper, which makes gaining your 5-a-day a budget-friendly option and perfect for students. This is especially true when eating seasonal (this guide is particularly useful to find what’s in season) which not only supports local business but reduces food miles which helps also the planet.
So, what makes getting your 5-a-day so important? Foods which count towards your 5-a-day are often (depending on how they are cooked) low in fat and calories and are an important source of key vitamins, minerals and a variety of phytochemicals (which occur naturally in plants). They also contain dietary fibre which aids gut health. The gut plays a key role in digesting food and absorbing nutrients as well as supporting the function of the immune system. Some nutrients can be lost in preparation of fruit and vegetables, so I try to eat them raw or chose steaming, roasting, microwaving or poaching over boiling. Most importantly, these foods taste good and with so much variety there is something for everyone.
If I am trying to increase my 5-a-day, I opt for snacks like carrots and humous or dark chocolate dipped strawberries instead of my usual cereal bar. I also try to add vegetables like spinach, peas or sweetcorn to any pasta dishes to boost my intake. These quick and simple ways are perfect if you are struggling to meet your 5-a-day target!
When it comes to the foods which count towards your 5-a-day, there is an infinite number of choices. Fresh, tinned, dried, and frozen fruit and vegetables all contribute as do pulses like beans, chickpeas, and lentils. It is important to make the most of the variety of choices available and have different foods each day – the more colourful the plate, the better! This means you can get a wider range of the vitamins and minerals which are central to healthy body functioning. Unfortunately, this means that 5 apples will not give you your 5-a-day as this does not achieve the variety of nutrients necessary for a healthy diet. It should also be noted that pulses only count once as they contain less nutrients than fruit and vegetables. Similarly, only 150ml of juice or smoothie counts as the production of these squeezes out essential nutrients and releases sugar so drinking too much can affect dental health.
I find it really useful to download an app (like Eat 5 or Smart-5-a-Day) to help track what fruit and vegetable I am eating and ensure I am getting the right portion sizes. Similarly, when planning meals think about making a note of how many of your five-a-day each dish gives you. This allows you to put meals together which ensure you get your 5-a-day every day.
Simple ways I like to get my 5-a-day:
- Add extra vegetables or a salad to ready prepared food
- Make fruit and vegetables your go to snack
- Top breakfast with fruit
- Add peppers and mushrooms to scrambled eggs or omelettes
- Bake sweet treats with vegetables like courgette and beetroot
- Try to have one or two portions of fruit and vegetables with every meal
- Replace some or all meat with lentils in meals like spaghetti bolognese
- Swap your usual dessert for a fruit salad
- Don’t be afraid to try new dishes – traybakes can be a quick and easy way of preparing a meal packed with vegetables
- Cook from scratch so you have a clearer idea about what you’re eating. This also gives you more opportunities to add ingredients which count towards your 5-a-day
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