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.
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.
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 amongst
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
Here’s a simple, delicious, and nutritious recipe that combines both fruits and vegetables that is perfect for two people. This Fruit and Veggie Power Bowl is vibrant, refreshing, and packed with nutrients.
Fruit and Veggie Power Bowl
Ingredients:
1 cup baby spinach (or mixed greens)
1 medium carrot, shredded
A small cucumber, diced
1 red bell pepper, sliced thinly
1 avocado, sliced
An apple (preferably Granny Smith or Honey crisp), thinly sliced
1/2 cup fresh blueberries
1/4 cup pomegranate seeds (optional)
1/4 cup feta cheese (optional, can be replaced with a plant-based alternative)
2 tablespoons sunflower seeds or pumpkin seeds
1 tablespoon olive oil
3/4 tablespoon lemon juice
1 teaspoon honey or maple syrup
Salt and pepper, to taste
Instructions:
1. Prepare the base: In a large bowl, combine the baby spinach (or mixed greens), shredded carrot, diced cucumber, and sliced red bell pepper.
2. Add the fruits: Top the vegetables with the thinly sliced apple, fresh blueberries, and pomegranate seeds.
3. Add avocado and cheese: Arrange the avocado slices on top of the bowl and sprinkle the feta cheese over everything.
4. Add seeds: Scatter the sunflower or pumpkin seeds over the salad for an added crunch.
5. Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, honey (or maple syrup), salt, and pepper.
6. Dress the salad: Drizzle the dressing over the salad and toss everything gently to combine.
7. Serve: Divide the salad between two bowls and serve immediately.
Tips:
• For added protein, consider adding grilled chicken, tofu, or chickpeas.
• If you prefer a warm dish, you can lightly sauté the spinach and bell peppers before adding them to the salad.
This power bowl is a great mix of fresh vegetables, sweet fruits, and healthy fats, providing a satisfying and nutritious meal.
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 (acsnutritionaltherapist.co.uk)
You may also like my blog on obesity Shocking truth about childhood obesity. – ACS (acsnutritionaltherapist.co.uk)
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By Aaron Christopher Slade
A.C.S Nutritional Therapist and weight loss specialist.
A registered nutritional therapist.