Guys, this is something we tell kids. This should be the MINIMUM amount of fruit and vegetables you eat in 1 day. We should really be aiming for 7-10 portions per day. More importantly each portion should come from different types of fruit and veg – because it’s just boring AND you don’t get all the nutrients you should be getting a day.
If you ensure you have variety in your diet it means you will be taking on board lots and lots of different vitamins, minerals and nutrients to keep you healthy. Each function within the body needs different vitamins, minerals and nutrients to allow it to happen effectively. It is so important to understand what a ‘portion’ of each fruit and vegetable actually means so you’re consuming the right amounts. For example, a portion of cooked vegetables such as carrots or peas is 3 heaped tablespoons, or one portion of celery is 3 sticks. It varies.
So, having just 5 carrots a day, or 5 apples a day is not the smartest way to get your daily nutrient intake.
If you’re unsure on how to get a variety of nutrients in you and not feel sick at the same time, how about trying frozen fruit. This way you can make delicious fruity smoothies.
If you’re stuck on how to make your vegetables and what goes with what, you can also try frozen versions. They are less expensive and an excellent way of whipping up something quick to add to your meal.
Plus, frozen fruit and veg contain more nutrients because as soon after they have been picked they are frozen. So, any nutrient loss is minimised.
Another good way to ensure you are consuming enough portions of fruit and vegetables a day is to include juices and smoothies into your everyday diet. Use a mixture of juices and smoothies so you can get the benefits of both. Ideally you would consume all of your nutrients from food however where necessary it may be appropriate to take a good quality multi vitamin to “plug” any nutrient gaps you are unable to consume from your food.
In conclusion – the more the better! We were told to only have 5 a day so the number didn’t look daunting to those of us who weren’t that much exposed to fruits and vegetables.
At Results with Lucy, our nutritionist, Louise plans all the daily/weekly/monthly recipes so you don’t have to think about portion sizes whatsoever. She’s amazing like that!
But, if you like to have variety, our Fitness, Food & Mindset membership will give you exactly that. You get access to 600+ recipes to pick and choose from. Or if you like a little bit of structure, with our other plans, we have designed daily recipes that you will love. So, click here to give it a go and get those nutrients down you for free!