Why Eat 5 A Day? | What Is It & What Counts?

When it comes to improving health and wellness, one of the simplest yet most effective guidelines is to eat 5 a day. But what exactly does that mean, why is it so important, and how can you incorporate it into your routine? At PRESS Health Foods, we’re passionate about making healthy living accessible and easy. Here's your guide to understanding the benefits and practicalities of eating five portions of fruit and vegetables every day.

What Is 5 a Day?

The "5 a day" recommendation originated in 2003 as part of the UK’s public health initiative to encourage people to eat at least five portions of fruit and vegetables daily. Backed by the World Health Organization, this guideline is based on evidence that consuming at least 400g of fruit and vegetables a day helps lower the risk of chronic illnesses such as heart disease, stroke, and some cancers.

But don’t let the number intimidate you—it’s more achievable than you think!

Why Are We Recommended to Eat 5 a Day?

Fruits and vegetables are nutritional powerhouses packed with vitamins, minerals, antioxidants, and fibre. These essential nutrients play a critical role in:

• Reducing Chronic Disease Risk: Diets rich in fruits and vegetables can lower the risk of heart disease, diabetes, and some cancers.
• Supporting Immune Health: The vitamins, such as Vitamin C and A, found in fruits and veggies help keep your immune system strong.
• Promoting Overall Wellness: Beyond the physical benefits, a diet high in plant-based foods can improve energy levels, mood, and even skin health.

What Counts as 5 a Day?

Not all foods fit into the "5 a day" criteria. Here’s a breakdown of what qualifies:

• Fresh, Frozen, and Canned Produce: Whether fresh from the market or frozen for convenience, they all count. When buying canned options, look for those preserved in natural juice or water without added sugar or salt.
• Dried Fruits: A small handful (around 30g) counts as one portion.
• Juices and Smoothies: These can count towards one portion per day, but it’s best to limit them due to high sugar content.
• Legumes and Pulses: Lentils, chickpeas, and beans count as one portion regardless of how much you consume.

What Doesn’t Count?

While nutritious, white potatoes are classified as a starchy food rather than part of the fruit and vegetable category. However, sweet potatoes, onions, and other non-starchy veggies do count.

Why Eating 5 a Day Is Important

Packed with Essential Nutrients
From Vitamin C in oranges to potassium in bananas, fruits and vegetables provide a wealth of nutrients crucial for energy production, muscle function, and overall health.

High in Fibre
Fibre supports digestive health, maintains a healthy gut microbiome, and helps regulate blood sugar levels.

Antioxidants for Protection
Antioxidants like beta-carotene and flavonoids help neutralize harmful free radicals, reducing inflammation and the risk of chronic diseases.

Low in Calories
Fruits and vegetables are naturally low in calories, making them a fantastic choice for those looking to maintain or manage their weight.

5 a Day Fruit & Veg List
Here’s a quick list to inspire your next meal:

• Fruits: Apples, oranges, bananas, berries, and mangoes.
• Veggies: Carrots, spinach, broccoli, kale, and peppers.
• Seasonal Suggestions: Opt for in-season produce for maximum freshness and flavour.

How to Eat More Fruits and Veg

Incorporating more fruits and vegetables into your diet can be simple and delicious:

• Snack Smarter: Swap crisps for carrot sticks or an apple.
• Blend Away: Smoothies are a quick way to pack in multiple portions.
• Add to Main Meals: Toss extra veggies into pasta sauces, soups, or stir-fries.
• Plan Ahead: Try PRESS Healthfoods’ meal plans, soups, and fruit-packed snacks for convenient, nutritious options.

Conclusion

Eating 5 a day doesn’t just boost your physical health; it fuels your body and mind, ensuring you feel your best. Whether you’re starting small or already a health enthusiast, every step counts toward a healthier you.

Ready to make your 5 a day easy and delicious? Explore our range of meal plans and products here. Let PRESS help you nourish from the inside out.