Lucky Number 7!

 

So the latest diet news is that we actually should be eating 7-10 portions of fruit and veg a day despite the fact that a lot of us find eating 5-a-day challenging enough. Hectic lifestyles mean that we barely have time to blend up a banana but after hearing that the extra veggies could cut the risk of premature death by 42%, I reckon it is worth the time and effort. Research shows that people eating only one to three portions of fruit and veg a day have only have a 14% reduced risk of death, making those veggies a pretty powerful tool against heart disease, strokes, type 2 diabetes and obesity.

Vegetables have a greater effect than fruit, though fruit can still make a real difference. However our body does not differentiate between the fructose in fruit and refined sugar found in chocolate and cakes. When it comes to fruit juice, drink it in moderation because without the fibre it is not beneficial.

So, what is a portion?

An apple, banana or orange count as one portion, but for smaller fruit such as plums and satsuma’s you would need to eat two to make a portion and seven strawberries and 14 cherries.

When it comes to larger fruit eat half a grapefruit or a large slice of melon or pineapple.

A portion of dried fruit is about 30g such as raisins, prunes or figs.

When it comes to your veggies eat two broccoli spears, four heaped tablespoons of kale, spinach or green beans and three tablespoons for sweet corn, carrots, peas and beans like kidney beans, butter beans and chickpeas.

And finally for salad, 5cm of cucumber and seven cherry tomatoes equals a portion.   

Getting your 7-a-day

Getting your 7-a-day isn’t as difficult as you might think. There are plenty of ways to add extra fruit and vegetables to your meals.

Breakfast

• Add a handful of berries or a banana to cereal or porridge
• Add mushrooms, tomatoes or spinach to scrambled eggs
• Make a quick smoothie from fresh or frozen fruit

Lunch

• Add some lettuce, tomatoes or cucumber to cheese sandwich
• Sticks of peppers and carrots are great with dips such as hummous
• Add beans and lentils to soups and salads

Dinner

• Chop up carrots, peppers and onion and add to bolognese sauce
• Have a side salad or vegetable dish with your main meal
• Choice a fruit salad over a cake for dessert