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5-a-day


WebMD Medical Reference
Medically Reviewed by Dr Rob Hicks

5-a-day is the NHS recommendation for us all to eat at least five 80g portions of fruit and vegetables every day.

The recommendations for 5-a-day go hand-in-hand with the 'Eatwell Guide', which highlights the types of food recommended for a healthy balanced diet and the proportions for each.

Eatwell-guide-phe.jpg

The National Diet and Nutrition Survey (NDNS) suggests that most adults only manage 4.1 portions of fruit and veg a day, with only 37% having 5-a-day.

The results are worse for children, with only 11% of boys and 8% of girls aged 11-18 getting their 5-a-day.

How easy is it to get your 5-a-day?

Fruit and vegetables help set us up for a healthier lifestyle, and by eating at least 5 portions per day you will be getting vitamins and minerals, fibre, and antioxidants. They may also help to reduce the risk of heart disease and certain cancers, and can help maintain a healthy weight.

Incorporating '5-a-day' into your daily diet is simple, but sometimes we just need to be pointed in the right direction. You won't need to make dramatic changes to your diet in order to reach your recommended amount of fruit and vegetables.

Fruit and vegetables found in stews and soups all count towards your five-a-day, and so do dried fruit, frozen and canned vegetables. As a general guide, one portion is about a handful of fruit or vegetables, which could be anything from one medium-sized apple to three dried apricots, three heaped tablespoons of carrots or peas, or a large bowl of mixed salad. Fresh 100% fruit juices count as one of your daily portions of fruit and are an easy way to help your kids get their five-a-day.

Eating your five portions a day needn't be a chore - the variety of fruit and vegetables to choose from is endless, so there will always be something for everyone. If you find getting your child to eat fruit and vegetables difficult, try making it fun for them to choose what they want in their lunchbox or for dinner. Many people suggest eating 'rainbow' of colours - the more colourful the fruit and vegetables in your meal are, the wider the range of nutrients they contain. Having an assortment of colourful and appealing-looking fruit and vegetables to choose from will encourage your children to want to eat what's good for them. Making a delicious smoothie with a handful of berries and a banana mixed with fruit juice or natural yoghurt is a fun way to help them achieve their 5-a-day too.

To help you achieve your daily 5, some food brands use their own logo to show how many portions of fruit and vegetable it contains.

The Eatwell Guide

As well as recommending everyone eats 5-a-day portions of fruit and vegetables, government advice for a healthy balanced diet focuses on the 'Eatwell Guide'. In 2016, this updated guide replaced the Eatwell Plate.

The Eatwell Guide gives prominence to fruit, vegetables and starchy carbohydrates - especially wholegrains - and the importance of eating 30g fibre a day. There's also a new message about making sure you drink enough water and fluids a day.

Some snacks, like crisps, are singled out to be eaten only in small amounts and less often.

When it comes to oil and spreads, unsaturated is highlighted as the best choice.

The picture of a plate shows how different foods contribute towards a healthy balanced diet, lower in salt and fat, and the proportions they should be in to give us the nutrients we need.

The Eatwell Guide is made up with two main sections, one being for fruit and vegetables, and the other for starchy carbs. The rest is made up of proteins - such as meat, fish, beans and pulses - and dairy and alternatives, plus healthy spreads and oils.

People with some medical conditions or those with special dietary needs may need to check with their GP, or a registered dietitian, to make sure the Eatwell Guide is right for them.

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Reviewed on November 09, 2017

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