FIVE A DAY (aka 5-A-DAY)

So why is eating fruits and vegetables so important?  In many ways, this is the obvious bit – a bit of a 'no brainer', one might say:  the more fruits and vegetables you eat, the better off you are likely to be in terms of health and nutrition.  You'll also feel and look better, with the nutrient, fibre and water content of fresh fruits and vegetables keeping your digestive system working the way nature intended.  (All within reason, of course - eating a bucketful of carrots every day may have some adverse effects...)  But don't just take our word for it:

• The United Nations World Health Organisation (WHO) promotes eating fruit and vegetables daily: http://www.who.int/dietphysicalactivity/en/
• The UK's National Health Service recommends 'five a day' http://www.5aday.nhs.uk/ as does the US government-sponsored website http://www.fruitsandveggiesmatter.gov endorsed by the Department of Health and the National Cancer Institute.
• Numerous health and nutrition related research organisations and charities endorse this, for example Cancer Research UK: info.cancerresearchuk.org/healthyliving/dietandhealthyeating/fiveaday
• Some supermarkets are also now promoting the 'cause', eg.
  waitrose.com/food/healthandnutrition/healthyeating/varyingyourdiet/5aday
  

The way it works is simple

Eat fruits and vegetables every day, at least five portions (see below for some examples of a 'portion').  Any fruit or vegetable counts, with only a few obvious exceptions.  Also some items which aren't strictly speaking fruits or vegetables still count, for example mushrooms, seaweed, wheatgrass, sprouted seeds and beans, etc.

While fresh fruits and vegetables are your best choice where possible, frozen and canned ones also count – in fact, some frozen products such as peas and sweet corn may even be more nutritious than the fresh variety, especially if the latter have spent many days or weeks in the food supply chain.

Fruit and vegetable juices (real ones, that is, not 'juice drinks' which may not have much real fruit-based juice in them) also count, but only as one portion per day – in other words, even if you drink several portions of fruit juice, you can only count them as one.  (Why? So that you don't overdo the juices at the expense of whole fruits and vegetables, which all have plenty of important beneficial nutrients, fibre, etc.; for the same reason it is better to drink juices that contain the 'flesh' of the fruit).

Dried fruits such as raisins, prunes, dried apricots and dried berries also count, but again only as one portion per day.  (Why? Because they don't have all the nutrients of fresh fruits. NB: They can still count towards your daily colours intake.)

Beans and pulses (lentils, dried peas, etc.) also only count as one portion per day.  (Why? Because you shouldn't overlook fresh fruits and vegetables which have important beneficial nutrients not found in beans and pulses.)  However, this is not saying that you shouldn't eat more than one portion of beans and pulses per day – you should, as they are generally good for you – only that you cannot count them as more than one in your 5 a day.

What is a portion?

Almost irrespective of what food we're talking about here, a portion is ca. 70-100 grams (net weight after peeling etc.), which typically amounts to:

• One large fruit, such as banana, orange, grapefruit (the really big ones can even be two portions), apple, peach, etc.
• Two small fruits, such as mandarins/clementines/satsumas, apricots, plums, etc.
• A generous handful/cupful of berries, cherries, pomegranate seeds, etc.
• Four or more generous tablespoons of peas, corn, lentils, etc.
• One large tomato, two medium size ones, or 6-10 cherry tomatoes
• 5 cm / 2" piece of cucumber
• 'Side salad portion' of salad leaves, shredded cabbage, etc.
• Glass (200 ml / 6-8 oz) of fruit juice
• Small handful of dried fruits or nuts
• Half a can (200 grams) of baked beans or other tinned beans/pulses

Some things do not count, however, for fairly obvious reasons:

• Jams, marmalades, etc.: although they are made with fruits, the sugar content is so high (over 50% in most cases) that they are more like sweets than fruit as such.  Ditto pickles, chutneys, ketchups, etc.: again, the fruit or vegetable content is so low, and these are so highly processed, as to have no real nutritional value left.  (NB: These may still count towards your 'spectrum' colours intake – eg. ketchup contains the same lycopenes as fresh tomatoes.)
• Bread, potatoes, rice, pasta:  these are starchy foods which don't usually contain much vitamins and other beneficial nutrients found in fruits and vegetables.  They are still good to eat, though, and if you can eat wholegrain, unprocessed varieties so much the better – they just don't count towards your five a day.

Don't forget, five is the minimum you should eat every day – feel free to set yourself a higher target; for example some public health organisations recommend eating seven or eight every day.

And once you've done that, give yourself a pat on the back, and move on to focus on the full spectrum of colours...