EMPHASIS ON FOOD AND HEALTH
The 5 A DAY programme
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| Click here to watch an online consumer video featuring celebrity mum Melinda Messenger giving tips on what counts as a portion of your 5 A DAY. |
Cancer and coronary heart disease account for 60% of all early deaths, claiming 225,000 lives per year in England alone. A key feature of the Government's prevention strategy to reduce early deaths from these diseases is action to improve diet and nutrition via the 5 A DAY Programme.
The health benefits of fruit and vegetables
Fruit and vegetables help set you up for a healthier lifestyle. Best of all, there is so much variety to choose from, all year long, there's enough to keep even the fussiest eaters happy.
To get the best health benefits, your 5 A DAY portions should include a combination of a variety of fruit and vegetables. That's 5 portions altogether, not 5 portions of fruit and 5 portions of vegetables.
5 great reasons to eat 5 portions of fruit and vegetables A DAY
- They're packed with vitamins and minerals.
- They can help you to maintain a healthy weight.
- They're an excellent source of fibre and antioxidants.
- They help reduce the risk of heart disease, stroke and some cancers.
Increasing consumption of fruit and vegetables can significantly reduce the risk of many chronic diseases. It has been estimated that eating at least 5 portions of a variety of fruit and vegetables a day could reduce the risk of deaths from chronic diseases such as heart disease, stroke and cancer by up to 20%. Research suggests other health benefits too, including reducing the symptoms of asthma, improving bowel function, and helping manage diabetes.
As well as the direct benefits, eating fruit and vegetables can also help to achieve other dietary goals such as increasing fibre intake, reducing fat intake and helping in weight management.
To get the best health benefits, your 5 a day portion should include a combination of a variety of fruit and vegetables. Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals. For example, many are naturally high in folic acid, vitamin C and potassium. Fruit and vegetables are also a good source of fibre and other substances, such as antioxidants. All these nutrients are important for good health.
AIM FOR AT LEAST 5 PORTIONS OF A VARIETY OF FRUIT AND VEGETABLES A DAY.
WHAT COUNTS
- Almost all fruit and vegetables count towards your 5 a day - Fresh, frozen, chilled, canned, 100% juice and smoothies, dried fruit and vegetables all count
- There is no limit to how much fruit and vegetables you can consume so the more you eat the better
- Fruit and Vegetables don’t have to be eaten on their own to count. You can also include vegetables found in soups, stews, sandwiches and other dishes
- Fruit and Vegetables contained in convenience foods like ready meals pasta sauces, soups and puddings, also contribute to your 5 A DAY. However, these ready-made foods can be high in salt, sugar and fat, which should only ever be eaten in moderation, so it's important to check the nutrition information on the labels and packaging
- Dietary supplements like vitamins and minerals do not count towards 5 A DAY. This is because many dietary supplements don't have the same nutritional benefits as fruit and vegetables
- Potatoes and other related vegetables such as yams and cassava do not count. This is because they are classified as starchy foods
To see what counts: www.5aday.nhs.uk/whatcounts/whatcounts.aspx
Fruit
One portion of fruit, which is equivalent to 80 grams (about 3 ounces) could be half a large grapefruit, or a medium apple or banana or a handful of grapes. A glass of 100% juice (fruit or vegetable juice) counts as 1 portion. But you can only count fruit juice as 1 portion, however much you drink. This is because it has very little fibre and also drinking juice in between meals isn't good for your teeth.
Vegetables
One portion of vegetables, which is equivalent to 80 grams (about 3 ounces), could be 3 heaped tablespoonfuls of cooked carrots or peas or sweetcorn, or a cereal bowl of mixed salad.
These portion sizes are for adults, portion sizes for children may be smaller. Beans and other pulse vegetables – such as kidney beans, lentils and chickpeas only count once a day. This is because although they contain fibre, they don't give the same mixture of vitamins, minerals and other nutrients as fruit and vegetables. Potatoes don't count towards 5 A DAY as they are considered a ‘starchy' food – but starchy foods are still an important part of a balanced diet.
Further information
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5 A Day Vegetable Makeover |
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The Food Standards Agency's Salt website |