The media, healthcare professionals, supermarket chains, … We are constantly told the importance of eating five portions of fruit or vegetables a day. Why is it so important? Why are there five? What is considered a portion when we talk about fruit and vegetables?
Many times we are not eating well, because we do not know how to do it. That is why today we are answering all these questions and giving you some tips on how to incorporate fruit and vegetables into your diet. Not only will you be taking care of your health, but you will also be committed to the consumption of fresh produce and, if you buy responsibly, local produce.
Why five a day?
Several scientific studies confirm that eating five pieces of fruit and vegetables a day prevents certain types of cancer, provides nutrients and is associated with a lower risk of mortality. They also help to combat ailments such as obesity, hypertension and metabolic syndrome.
This evidence led to the launch of a movement to promote the consumption of fruit and vegetables. The first country to do so was the United States at the end of the 1980s. But it soon spread all over the world.
The organisations in each country that supported this message joined together in an international alliance, the Global Alliance for the Promotion of Fruit and Vegetable Consumption “5 a day” (AIAM5), which promotes health and the consumption of fruit and vegetables.
In Spain, this campaign was first launched in 1998 and was mainly aimed at children. Since then, numerous actions have been carried out in our country. That’s why the ‘five a day’ message is so deeply ingrained in our minds.
How much is a ration?
To simplify the message we can say that it is healthy to eat 5 pieces of fruit and vegetables a day, but we know that in some fruits, the piece falls short, as in the case of strawberries or cherries; or it is too much, as happens with pineapple. So to make it easy, ‘5 a day’ calculates that the ration is between 150-250 grams of produce. Depending on what we are going to consume, we can calculate by units or by weight.
In the following link you will find some examples of standard quantities. Because in this matter, as in all others, you have to apply common sense and be clear that these recommendations are only guidelines.
How do I incorporate it into my diet?
If we stop to think about it, it is much simpler than we think. It’s a good thing that this is a minimum recommendation, because if we introduce a piece or portion at every meal of the day, we will go overboard.
Our suggestion is just a simple and practical example. Everyone should incorporate it into their diet, taking into account lifestyle, health factors and tastes.
