This is how many fruit and veg portions you should eat everyday (Image: Getty)
One of the simplest ways to improve our health and diet is to add more fruit and vegetables, but this can sometimes be difficult. And with a ton of information out there, including how many portions we’re supposed to have every day, it can be somewhat confusing.
We’ve all heard the five-portions-a-day rule, but that’s not entirely true. With this in mind, I spoke to several experts to find out just how much fruit and vegetables we’re supposed to eat every day—and the answer surprised me. Hazel Shore, a dietitian from Phlo Clinic, told Express.co.uk: “The ‘5-a-day’ recommendation was established by the World Health Organisation (WHO) as an actionable goal to help people get enough fruit and vegetables every day to help prevent serious health issues. The goal is at least 400g of fruit and vegetables daily.
“More is always better, though, and research shows that between seven and 10 portions provides more health benefits. Eating the same few fruits and vegetables is far better than none, but mixing up your choices gives you a wider range of nutrients and fibre.
“A simple rule of thumb is to ‘eat the rainbow’; different colours tend to signal different beneficial compounds, so variety helps you cover more bases.”
Similarly, Hannah Neville-Green, nutritional therapist at organic veg box company Riverford, says: “Variety is what is key when it comes to eating fruit and vegetables.
“The aim should be to include as many different vegetables and fruits from each colour group as possible, as the phytonutrient profiles vary significantly across different coloured produce.”
You should eat a variety of fruit and veg every day (Image: Getty)
Hannah adds that this often includes herbs and spices, which have their own health benefits, such as the anti-inflammatory properties of turmeric and ginger.
Fruit and veg colours and their health benefits
Hannah has shared just what health benefits are associated with which coloured fruit and vegetables:
- Red – Rich in phytonutrients like lycopene, associated with reduced risk of certain cancers.
- Orange – High in beta-carotene, crucial for vision, immune function, and skin health.
- Yellow – Contains antioxidants and nutrients that promote good digestion and optimal eye health.
- Green – Packed with vitamins like Vitamin K for bone health and Vitamin C for immune support.
- Blue/Purple – Anthocyanins in these foods may help protect cells and reduce the risk of cancer, stroke, and heart disease.
- White – Contains nutrients like allicin (in garlic) with potential medicinal properties and antioxidants.
You should be eating at least five portions of fruit and vegetables every day (Image: Getty)
Do you need to eat five portions each of fruit and vegetables or just five overall?
There may be some confusion whether it’s five portions of fruit and five portions of vegetables, or just five overall.
To which Dan Osman, health and wellbeing consultant and performance nutrition specialist at meal prep service Prep Kitchen, says: “When we talk about getting your five a day, it’s probably worth remembering that means five portions of fruit and vegetables combined – that’s not five of each.
“For most adults, a portion is roughly 80 grams. That’s a large apple, for example. Throughout the day, you’re looking at roughly 400 grams.
“What a lot of people do is get caught up in obsessively counting portions. For me, it’s always about the bigger picture and the messages around variety.”
This story originally appeared on Express.co.uk
