Best ways to get your five a day.

Best ways to get your Five-A-Day

Five a day is referring to eating a minimum of five portions of fruit and vegetables a day. Many people find it hard to consume they are five a day and may not even have any on most days.

Personally, speaking I think as the nutritional value in our soil has been depleted by over production of food, chemicals and pesticides, weathering, and other environmental factors, we should really aim for around eight portions of fruit and vegetables a day.

How to get your five a day

Fruits and Vegetables Contain Powerful Phytochemical’s (fight-o-chemicals)

Fruits and vegetables contain phytochemical that help “fight” to protect our health. Phytochemicals are usually related to colour. Fruits and vegetables come in different vibrant colours green, yellow-orange, red, blue-purple, and whit, and they all contain their own combination of phytochemical and nutrients which is why a wide selection should be eaten, these chemicals work together to promote good health.

Fruits and vegetables have good amounts of fibre and contains vital vitamins, minerals, and plant chemicals. There are numerous varieties of fruit and vegetables available and many ways which they can be eaten, prepare, and cooked, and as above they come in many different shapes and colours. A diet high in fruit and vegetables can help protect you against cancer, diabetes, and heart disease.

Getting your five a day should not be difficult you can add fruit such as fresh or frozen berries, sliced bananas, apricots to our breakfast. Add fruit and vegetables as snacks, add them to our lunch and dinners we should be able to get ample amounts fruit and vegetables into our diets.

And remember it is not just fresh fruit and vegetables, you should look at frozen, tinned, dried, and juiced, as they will count towards your five a day. But also look at the added sugar or salt. Smoothies and juices should be kept under 150ml per day due to the amount of sugar.

Fruit and vegetables form a large part in eating a healthy balanced diet and help you to stay fit and healthy.

Getting your five a day

five reasons to eat more fruit

1, fruits and vegetables provide many beneficial

nutrients. add fruits and vegetables to meals and

snacks for a nutritional power boost.

2, fruits and vegetables are typically free of

trans fat, saturated fat and sodium. load up.

3, fruits and vegetables are low in calories. they fill you

up thanks to the fibre and water they contain, which

can help manage your weight.

4, fresh, frozen, canned, and dried – can be part of a healthy diet. They are among

the most versatile, convenient, and affordable foods you

can eat, however you should choose ones with little to no added sugar and salt.

5, a healthy eating plan full of fruits and vegetables can help lower

Your chances of many serious and chronic conditions such as heart disease, obesity, high blood pressure, diabetes, and some types of cancer. they are also essential to your everyday health

Six reasons to eat more greens

1, broccoli, helps strengthen the immune system

2, cucumber! super hydrating & more nutritious than regular water

3, lettuce, high in fibre helping clean the digestive track

4, kale, contains more, calcium per calorie than meat

5, spinach, improves mental function by helping prevent oxidation of the brain

6, celery, contains many anti- inflammatory nutrients

12 Reasons to eat more fruit

1, Cherries help calm your nervous system

2, Peaches are rich in potassium, fluoride, and iron

3, Pineapples help fight arthritis

4, Grapes relax your blood vessels

5, Watermelon helps control your heart rate

6, Oranges help maintain great skin and vision

7, Apples help your body develop resistance against infections

8, Strawberries can potentially fight against cancer and ageing

9, Bananas are great for athletes because they give you energy

10, Blueberries protect your heart

11, Kiwis increases bone mass

12, Mangos protect against several kinds of cancer

Getting a minimum of five portions of fruit and vegetables a day have shown to have great health benefits please remember it is five 80g portions of fruit or vegetables a day not five of each. Consuming your five a day will help to maintain a healthy weight, lower the risks of obesity and obesity related diseases, lowering heart attacks, strokes, and some types of cancers

Ten reasons to eat asparagus

1. Natural Diuretic

2. Full of Antioxidants

3. Anti-Inflammatory

4. Contains Pre-Biotic*

5. Improves Heart Health

6. Fights & Prevents Cancer

7. Regulated Blood Sugar

8. Good Source of Fibre

q. Source of Protein

10. Anti-Aging

Fruit and vegetables are rich sources of vitamins and minerals and eating the rainbow which means eating a selection of different coloured fruit and vegetables will ensure you get a wide selection including vitamin A, Vitamin C, vitamin E, potassium, folate, magnesium, fibre, Sodium, potassium, the b vitamins, zinc, copper and more.

Another good fact about fruit and vegetables are that they are low in fat and calories. Therefore, having a least five a day of your fruit and vegetables can aid in weight loss and keep your heart healthy.

To get the most out of your 5 A Day, your five portions should include a variety of fruit and vegetables. By doing this you will ensure that you maximise your vitamin, minerals, and fibre along with many other vital nutrients.

Almost all fruit and vegetables count towards your 5 A Day, this includes frozen, fresh, dried, canned or even juicer, bear in mind that juicing removes almost all the fibre. Potatoes will not count the same as yams and cassava as they add starch to the diet.

Seventeen reasons Why you should eat broccoli?

1, Contains many vitamins and minerals

2, Reduces Harmful Effects of Sugar

3, Positive Effect on Nervous System

4, Prevents Cancer

5, Lowers Cholesterol Levels

6, Improves Eye Health

7, Treats Diabetes

8, Potent Detoxifier

9, Treats Gut Disorders

10, Improves Your Skin

11, Prevents Heart Disease

12, Boosts Immune System

13, Good for Bone Health

14, Regulates Blood Pressure

15, Broccoli Treats Anaemia

16Promotes Weight Loss

17, Helps You Look Younger

Benefits of orange juice

1, Boosts Immune Function

2, Help Prevent Cancer

3, Improves Digestion

4, Reduces Inflammation

5, Improves Circulation

6, Lowers Blood Pressure

7, Weight Loss

8, Support Skin Health

9, Promotes Eye Health

10, Lowers Blood Sugar Levels

11, Promotes Heart Health

12, Lowers Cholesterol

For more in-depth advice on the importance of healthy eating please book a consultation Home – A.C.S Nutritional Therapist & Weight-Loss Specialist UK (

You may also like my blog on obesity Shocking truth about childhood obesity. – ACS (   

By Aaron Christopher Slade

A.C.S Nutritional Therapist and weight loss specialist. A registered nutritional therapist.

A.C.S Nutritional Therapist and weight loss specialist.
A registered nutritional therapist.