Eat the rainbow



Are you getting your 5-a-day? Did you know the government recommends everyone to eat at least 5 vegetables and fruits each day? Now you do and there’s no way around it. The more you eat, the better it is for you, but a minimum of 5 should be eaten each day to reap the many benefits that eating colourful fruits and veggies brings.

The 5 A DAY campaign is based on advice from the WHO (World Health Organization), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity. Reason enough to ‘eat the rainbow’?

Five good reasons to eat five portions of fruit and veg (these are just a few of them, nicely put by the NHS)

  • Fruit and vegetables are good sources of vitamins and minerals, including folate, vitamin C and potassium, among others.

  • They're also an excellent source of dietary fibre, which helps to maintain a healthy gut and prevent constipation and other digestion problems.

  • They can help to reduce your risk of heart disease, stroke and some cancers.

  • Fruit and vegetables contribute to a healthy, balanced diet.

  • Fruit and vegetables taste delicious and there's so much variety to choose from.

Well, how much is a portion then? It all depends on what you are having, but here’s a few examples to give you an idea.

Half an avocado is one portion, while 2 handfuls (4 heaped tablespoons) of blueberries counts as one portion. 2-inch slice of cucumber is one portion and 3 tablespoons of frozen veg counts as another.

If fresh figs are your thing, 2 whole figs count as one portion, while unsweetened fruit juice counts as a portion, you should only drink one glass per day (drinking more can harm your teeth, energy levels and despite how many glasses you drink, will not count as more than one portion a day)

Think of it this way, if you eat about 5-6 times a day, having a piece of fruit or veg at every meal or snack gets you to the goal very effortlessly. You will notice the difference in how you feel and look, if you keep including more fruit and veg in your diet. Consider it like an investment into your health, for the future.

Tip: Beans and pulses also count as a portion (only 1 per day).

More tips to follow, stay tuned!


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Founder of MamaWorksKT - Mums' CoWorking Community with flexible childcare.

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