Eating more fruit and veg is the cornerstone of a healthy, balanced diet, as Michelle Higgs explains
“Fruit and vegetables are the gift that keeps on giving”
“The important thing to remember is that you should be eating a wide variety of fruit and veg because each one is made up of different combinations of vitamins and minerals, fibre and other nutrients”
“Fruit and vegetables count if they’re eaten on their own or as part of a meal. They do not have to be fresh; they can also be frozen, dried, juiced or tinned/canned (ideally in natural juice or water with no added sugar or salt)”
Facts/stats
One in three adults in the UK eat five or more portions of fruit and veg daily
(Health at a Glance 2023, OECD)
More than 7,500 varieties of apple are grown worldwide
(RHS)
The potato is the UK’s favourite vegetable
(Jongga, 2022)
We all know that eating fruit and vegetables is good for us, but why? And are some types better for us than others?
Well, fruit and vegetables are the gift that keeps on giving. Not only are they delicious, they’re a brilliant source of dietary fibre which we need to maintain a healthy gut, aid our digestion and prevent constipation. They are also packed with essential vitamins and minerals, including vitamin C, potassium and folic acid.
And that’s not all. Eating five or more portions of fruit and vegetables every day has been proven to reduce the risk of developing serious health issues like stroke, heart disease and some types of cancer.
The important thing to remember is that you should be eating a wide variety of fruit and veg because each one is made up of different combinations of vitamins and minerals, fibre and other nutrients.
Know your 5 a day portions
The World Health Organisation recommends we eat a minimum of 400g of fruit and vegetables every day. This is what the 5 a day campaign is based on. If you eat more than 5 a day, this will be even more beneficial to your health.
A portion of fruit or vegetables is 80g so 5 portions add up to the recommended 400g. But this is very difficult to visualise. The British Heart Foundation has created a handy chart that should help (https://www.bhf.org.uk/informationsupport/publications/healthy-eating-and-drinking/portion-info/fruit-and-vegetables). For example, for peas, carrots, sweetcorn, beans and lentils, a portion is three heaped tablespoons; for apples, bananas and pears, it’s one whole fruit; and for broccoli, it’s eight florets.
Fruit and vegetables count if they’re eaten on their own or as part of a meal. They do not have to be fresh; they can also be frozen, dried, juiced or tinned/canned (ideally in natural juice or water with no added sugar or salt).
A portion of beans and pulses only counts as one of your 5 a day because they do not contain as many nutrients as other fruit and veg. A small glass of pure unsweetened fruit juice (150ml) also counts as one of your 5 a day, as does one heaped tablespoon of dried fruit, but yoghurt-coated raisins definitely don’t count!
It might surprise you that not all vegetables count as part of your 5 a day. Potatoes don’t count, nor do cassava, plantains or yams. These are all usually eaten as starchy foods instead of pasta, rice or bread. Regardless, potatoes are an important part of a balanced diet and can be a great source of fibre, energy, potassium, B vitamins and vitamin C, so don’t stop eating them!
Try not to overcook fruit and vegetables, otherwise you will lose some of the vitamins and nutrients in the cooking process. It’s best to use as little water as possible and to use a steamer or a microwave.
If you know you haven’t been eating enough fruit or veg, or you’ve been having just a few types, remember to increase your intake slowly so that your body can get used to processing the extra fibre.
Eat the rainbow
When thinking about increasing the amount of fruit and veg you eat, pay attention to their colour. It’s caused by pigments, or phytonutrients, and the different colours correspond with specific nutrients and health benefits.
For example, green leafy vegetables, such as broccoli, spinach, kale, cabbage and watercress, are excellent sources of iron, nitrates and folic acid. Orange fruit and vegetables, like carrots, sweet potatoes, apricots and peaches, are full of beta-carotene which your body converts to vitamin A to ensure your skin stays healthy.
Yellow fruit and vegetables, such as yellow peppers, sweetcorn and yellow courgettes, provide lutein and zeaxanthin that protect your eyes and reduce your risk of cataracts.
So if you’re actively trying to eat as many different coloured fruit and vegetables as possible in a day, you’ll automatically be adding a good variety to your diet and getting the maximum health benefits as a result.
If you’re cooking for young kids who are picky eaters, eating the rainbow is a great way to get them to up their veg intake. All children know the colours of the rainbow so you could turn it into a game, ticking off the colours they’ve eaten each day. Encourage them to try a new colour of vegetable every few weeks, but don’t penalise them if they don’t like it. Adults don’t like all vegetables! This is also a fantastic way to introduce the wonderful world of fruit and veg, and where they come from.
[boxout]
10 ways to eat more fruit and veg
- Add fruit to breakfast
Whether you eat muesli, porridge, Weetabix or pancakes for breakfast, it’s easy to add some naturally sweet fruit such as sliced banana, blueberries, raspberries or strawberries.
- Make hearty soups
There are so many varieties of veg you can try in a soup that are perfect for winter. Butternut squash, carrot, onion, leek, sweet potato, pepper and mushroom all work really well, but start experimenting to find your favourite combinations.
- Create stunning salads
The base for salad needn’t be lettuce. Try shredded spinach, fennel or cabbage instead with grated carrot and celeriac, finely sliced cucumber, onion and tomatoes along with freshly chopped herbs and your favourite dressing.
- Use up leftovers in meals
So many dishes are great for using up leftover veg: stews, casseroles, omelettes, stir-fries and one-pot meals. The best thing about it is you get to try out different flavours and combinations, and find new favourites.
- Disguise veg in meals
You can super-charge your homemade burgers, Bolognese sauce and curries with very finely chopped veggies such as carrot, pepper, courgette, onions, mushrooms and leeks. And those picky eaters will never guess!
- Use a spiraliser
Have fun with vegetables by changing their shape and texture with a spiraliser. This works well with courgettes, sweet potatoes, onions and carrots – the list goes on…
- Try vegetable crisps
Sweet potatoes, carrots and raw beetroot all make fantastic home-made veggie crisps; simply slice them thinly and bake in the oven or in your air-fryer (some people like to brush the veg with olive oil first, but that’s optional). Very moreish!
- Grow your own
Nothing quite beats the feeling or the taste of growing your own fruit and veg. You don’t need much space either – start small by trying tomatoes and strawberries on the patio.
- Make smoothies
A 150ml smoothie is one of your 5 a day, but they don’t have to be sweet. Why not try a fruit and veg combo? Carrot and beetroot can be added to smoothies of banana and berries.
- Use as healthy snacks
If you’re trying to lose weight, dried fruit such as apricots, sultanas and apple rings will stop you eating sugary things, as will carrot, pepper and cucumber sticks.
