23 Feb 2017
10 Portions A Day!
Government guidelines have, for some years, held that eating five portions of fruit and vegetables a day is what we should all be aiming for. That’s an achievable target for many, if not most, of us. Some days it might be felt in the purse, to make sure there’s broccoli on a plate, but generally it’s possible to eat five different fruits and vegetables a day even on a strict budget.
1. But what does everyone think to 10 portions?
2. Does it make you think that is going to be expensive?
3. That’s just impossible?
4. Ignore it?
I am a firm believer in getting as many of the RIGHT fruit and vegetables as possible and have always promoted that there is no limit to your portions when it comes to certain vegetables, and at least 5 should be consumed. This is not just because of the amazing health benefits but also to give us more energy, make out skin clearer and glow and it has a massive physiological benefit as well.
On average, a portion of fruit or veg is equivalent to 80g. Below are some examples of what counts as one portion:
💙1 apple, banana, pear, orange or other similar sized fruit
💙2 plums, satsumas, kiwi fruit or other similar sized fruit
💙1⁄2 a grapefruit or avocado
💙1 large slice of melon or fresh pineapple
💙3 heaped tablespoons of vegetables, beans or pulses
💙3 heaped tablespoons of fruit salad or stewed fruit
💙1 heaped tablespoon of raisins or sultanas
💙3 dried apricots
💙1 cupful of grapes, cherries or berries
💙1 dessert bowl of salad
💙1 small glass (150ml) of pure fruit juice
When I am on track I easily consume 10 portions a day….
💙Breakfast – Omelette with mushrooms, tomato, spinach – 2 portions
💙Lunch - Chicken & Prawn Quinoa Salad – Check out recipe – 2 portions
💙Dinner - Stirfry or Stew – 3 portions (probably more than this)
💙Snacks - Apple, berries, carrots, peppers with hummus – 3 portions
Don’t forget that any sauces you make to go with pasta dishes etc count as portions. Trying to add more portions into your diets is a great way of filling up and reducing calories so you eat less of the foods that are not so healthy.
These are some of the health benefits
Compared with eating no fruit or veg a day, it showed:
💙200g cut the risk of cardiovascular disease by 13% while 800g cut the risk by 28%
💙200g cut the risk of cancer by 4%, while 800g cut the risk by 13%
💙200g cut the risk of a premature death by 15%, while 800g cut the risk by 31%
Lower risks of cancer were linked to eating:
💙green veg (eg spinach)
💙yellow veg (eg peppers)
💙cruciferous vegetables (eg cauliflower).
Lower risks of heart disease and strokes were linked to eating:
💙green leafy vegetables (eg lettuce)
So get as many portions as you can! Check out MyFoodZone for lots of great recipes that are packed with vegetables!