What is FIVE-A-DAY?
While growing up, we all have been told at some point by a doctor or nutritionist to consume lots of fruits and vegetables, five portions of it, DAILY!! While that seems a lot it is actually very easy to accomplish that requirement. Now, most countries advise the recommended daily intake of fruits and vegetables together is 5 servings as per the WHO (world health organization).
Do you wonder why fruits and vegetables are given so much importance? It's because they contribute towards a healthy balanced diet. Considering the variety of fruits and vegetables, it's easy to achieve that goal without getting bored. But we must bear in mind that different fruits/ vegetables contain different nutrients. For example, citrus fruits are rich in vitamin C among other nutrients, while bananas are rich in potassium. Hence, variety is important!
Now fruits and vegetables don't need to be only fresh, which means even frozen, canned, or dried foods contribute to your 5-a-day. As this does not affect the nutritional value of the food, but for canned or tinned food it is advised that it be tinned in water instead of brine to prevent additional intake of sodium. For dry fruits, 30g can be contributed as one serving, which can be included in between meals. For example, adding dried raisins or apricots to a smoothie or porridge.
Let's talk about limitations to your 5-a-day. I am a big potato fangirl, and when I was in university studying about this very topic, my first question was that since I consume a lot of potatoes in different forms, does that mean I can contribute 5 servings of potato and not worry about it? Unfortunately no! Potatoes are a starchy food and do not contribute towards your 5-a-day but, they are a great source of energy, fiber, B vitamins, and potassium. It's best to eat them without any added salt or fat. But the good news is sweet potatoes, parsnips, swedes, and turnips do count towards your 5-a-day because they're usually eaten in addition to the starchy food part of the meal. Similarly, the amount of fruit juice and smoothies consumed should be measured. Because the current advice by the government is to limit the consumption of fruit or vegetable juices and smoothies to a combined total of 150ml a day (1 portion). Therefore, consuming more than 150ml will not contribute towards your 5-a-day. It's also important to keep in mind that excess amounts of juices (Sweetened/Unsweetened) affect our teeth because of their sugar content. (nhs.uk)
Therefore, I would recommend keeping an eye out for your 5-a-day when you are on your next grocery trip. At least consume 1 to 1 and a 1/2 serving of fruits and 3 to 3 and a 1/2 serving of vegetables every day and remember variety is essential. ADD COLOUR TO YOUR LIFE!!
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