What Does 5 A Day Really Mean?

Gradually, modify your diet until you will be surprised to find that you are eating at least "five portions of fruit or vegetables every day" recommended by all doctors and nutritionists.
These fruits and vegetables will contain most of the vitamins and minerals needed and all of the fibre required for a healthy gut (see Chapter 3 for more details on fibre).
We are constantly told to eat 5 portions of fruit or vegetables per day for a number of reasons since they:-

• Contain high levels of vitamins, minerals, fibre and antioxidants (see Chapters 3 and 7, for details)
• Are low in fat and calories and therefore help weight control
• May reduce the risk of strokes, heart disease and cancer
• Look attractive and stimulate the desire to eat healthily

LESS THAN 50% OF PEOPLE are aware of the need to eat 5 portions of fruit and vegetables every day.
This is despite the constant reminder to do so by the media and health advisors.
EVEN FEWER PEOPLE know what makes up a portion of fruit or vegetable SO WHAT IS A PORTION? It is no good being told to eat "5 portions" unless we know exactly what makes up a portion.
According to the Food Standards Agency: A PORTION OF FRUIT OR VEGETABLES = 80 g or just less than 3 ounces However, we cannot weigh (especially in restaurants) all the fruit and vegetables that we eat so try remembering that a portion (fresh, tinned or frozen) is: 1 small glass (150ml or about 1/3 pint) of fruit or vegetable juice or smoothie* but fruit juice only counts as one portion no matter how many glasses you drink

• 2 smaller fruits such as plums, tangerines, kiwi fruits, or 3 apricots
• 1 medium fruit such as apple, pear, orange, nectarine or banana
• for larger fruits, include ½ a grapefruit or avocado or 1 slice of melon or pineapple or 2 slices of mango (all about 2-inches thick)
• a handful of grapes, berries or dried fruit
• 3 heaped tablespoons of vegetables, chopped fruit or pulses ( beans, peas, and lentils).
  Again, pulses only count as one portion no matter how much you eat.
  
• A small dessert bowl of salad

* Smoothies are very fashionable and can be beneficial but take care to check their ingredients since they can have high sugar, fat and calorie contents.
Also, most of the fibre has been removed and sometimes they are mixed with whole fat milk or yoghurt and not made with fresh fruit but fruit concentrate containing fewer vitamins and minerals.
The famous American Peanut Butter Moo'd, marketed by Jumba Juice, contains chocolate and peanut butter and every 890ml packet has 1170 calories and 169 grams of sugars! Potatoes are starchy foods and do not count towards your 5 portions per day.
If possible, drink a glass of red wine with dinner as it is good for the heart and circulation too.
To find out more about this and other useful information go to www.
Bustthehealthmyths.
com