Home > Eating & Drinking > Fruit as Part of Your 5 a Day

Fruit as Part of Your 5 a Day

By: Kate Bradbury - Updated: 28 Oct 2012 | comments*Discuss
 
Five A Day Fruit And Health Eating Five

Eating at least five portions of fruit and vegetables a day is important in maintaining a healthy immune system and preventing you from developing diseases such as, cancer, diabetes and heart disease.

Your five a day needn’t consist of five pieces of fresh vegetables or fruit. Eating dried or frozen fruit, and drinking smoothies and fruit juices all count, so you can vary your intake.

Why Eat More Fruit?
Processed foods are to blame for a wide range of health problems including type 2 diabetes, obesity and heart disease. These foods contain high levels of saturated fats, salt and sugar.

The World Health Organisation (WHO) has recommended that our diets consist of the following:

  • Carbohydrates (between 55% and 75% of diet)
  • Free sugars (below10%)
  • Protein (between 10% and 15%)
  • Fat (between 15% and 30% - of which saturated fat should be less than 10%)
  • Salt (less than 5g per day)
  • Fruit and vegetables (around 400g a day
Fruit is delicious and nutritious, and can help prevent premature ageing, remove toxins from your body and boost your energy levels. What’s more, it’s fat-free, cholesterol-free, sodium-free and loaded with vitamins and minerals.

Fruit not only improves concentration and alertness, but it can also improve our memories. It is not known exactly how this is possible, but initial studies have show that our brains recall information faster with a regular intake of fruit than without it. This means fruit can be beneficial for students sitting exams.

Portions of Fruit
Many healthy eating organisations recommend eating five portions of fruit or vegetables each day. Yet a portion isn’t necessarily equal to one fruit. Two clementines, for example, make up a portion, and so does a handful of grapes. A portion is roughly equivalent to 80g of fruit.

One portion is therefore equivalent to:

  • One apple, orange, banana, or fruit of the same size
  • Nectarines, two plums or fruit of the same size
  • A generous handful or grapes or berries
  • A large slice of melon, pineapple or large fruit
  • One tablespoon of raisins or dried fruit
  • A 150ml glass of fresh fruit juice or a smoothie
Variety is the Spice of Life
Different types of fruit contain different amounts and combinations of fibre, vitamins, minerals and other nutrients. Eating a wide variety of fruit will therefore ensure that you get a good balance.

Tips to Achieve Your Five a Day
  • A 150ml glass of unsweetened fresh fruit juice counts as one of your five a day and is a quick and easy portion
  • Get used to snacking on dried fruit such as apples and mangoes or fresh fruit such as a banana or pear, rather than heading for chocolate and crisps
  • Liven up yoghurts and your breakfast cereal by adding a handful of berries or raisins, or chopped banana to it
Whether you enjoy fruit naturally, or are interested in eating a more varied, healthy diet, you should make fruit a regular feature in your diet. There are hundreds of varieties to try, and they are delicious fresh, dried, frozen or cooked in pies. You’ll soon notice the difference of eating your five a day.

You might also like...
Share Your Story, Join the Discussion or Seek Advice..
Why not be the first to leave a comment for discussion, ask for advice or share your story...

If you'd like to ask a question one of our experts (workload permitting) or a helpful reader hopefully can help you... We also love comments and interesting stories

Title:
(never shown)
Firstname:
(never shown)
Surname:
(never shown)
Email:
(never shown)
Nickname:
(shown)
Comment:
Validate:
Enter word:
Topics
Latest Comments
  • ian
    Re: Growing Avocados
    I have a much loved, potted avocado tree that needs an indoor home because I’m moving away. It’s 5-years old and 8 feet tall. Any suggestions?
    23 August 2019
  • Dawni
    Re: Why do we not hear about Winberries?
    Just eaten a piece of delicious Winberry tart lovenly made by my sister Kay from Maesteg. I haven't tasted Winberries in…
    15 August 2019
  • Dawni
    Re: Why do we not hear about Winberries?
    Just had a piece of delicious winberry tart lovingly made by my sister Kay from Maesteg.Itsthe fMAirst time I've had…
    15 August 2019
  • Diane
    Re: Why do we not hear about Winberries?
    Still surprises me how many people haven’t heard of the winberry it seems to be a valley thing I think, I’m lucky enough…
    13 August 2019
  • Jackie
    Re: Why do we not hear about Winberries?
    I live in Blaengarw, in the Garw Valley. They are everywhere here.
    10 August 2019
  • Katsouna
    Re: Plum Trees
    We have a Victoria Plum which is 15 to 20 years old, 2 years ago we had a brilliant crop, last year we had just a few and this year we have a lot of very…
    4 August 2019
  • Noel Baba
    Re: Growing Gooseberries
    Trying to grow gooseberries here in Turkey.like a previous post we have very hot summers sometimes 38 degrees,and more I bring plants back…
    27 July 2019
  • ECO1
    Re: When to Harvest Fruit
    Hi , I like to joining with yours for plucking fruits. Have any vacancies about this season ?
    27 July 2019
  • Yum
    Re: Why do we not hear about Winberries?
    Bought some pies at Bury Mkt today Also saw fresh berries to buy too What a treat????
    26 July 2019
  • Mammagino
    Re: Why do we not hear about Winberries?
    Hello, I'm originally from Rhymney and as a child I would be up the mountains picking Winberries. I want to take my son…
    22 July 2019