Yes, you read that right. \u201c5-a-day\u201d is not enough, and most of us need to step up our consumption of fresh fruit and vegetables, so 7 servings (about 80 g each) are getting us closer to the amount of nutrients we need. The British Association for Applied Nutrition and Nutritional Therapy (BANT) therefore advises to eat 7-a-day.<\/p>\n
A government survey in 2014 found that the majority of people in the UK are not eating enough fruit and vegetables. The highest consumption of fruit and veg was found in the East of England, but even here it was only 13% of the population who covered their 5-a-day. There were also variations between people of different ages, and the older people were, the higher their consumption of fruit and veg. 6% of respondents nationally said that they did not consume any fruit and vegetables at all.<\/p>\n
You are welcome to eat more than your 7-a-day, more veg at least: There is no limit to the amount of vegetables you can eat. Fruit, on the other hand, should be limited to no more than three palm-sized portions per day, two if you are trying to lose weight. This is due to the high sugar content of fruit. Fruit that would grow in the UK \u2013 apples, pears, berries, plums and cherries \u2013 is lower in sugar than tropical fruit.<\/p>\n
Eat a rainbow every day! Different coloured fruit and vegetables contain different plant nutrients, so buy all the different colours to maximise the nutritional value you are getting.<\/p>\n
All fresh and unprocessed fruit and veg<\/strong> \u2013 except the below. Potatoes, yams, cassava and plantain<\/strong> \u2013 although they are a vegetables, they are so rich in starch that we count them as a \u2018starchy carbohydrate\u2019.
\nTinned and frozen fruit and veg<\/strong> \u2013 so long as they do not contain added sugar or salt
\nBeans and pulses<\/strong> \u2013 but not matter how much of those you eat, they will only count as one of your 7-a-day.
\nJars of tomato passata<\/strong> \u2013 but not ready made pasta sauce.<\/p>\nWhat doesn\u2019t count?<\/h3>\n
\nFruit juices<\/strong> \u2013 due to their high sugar content.
\nBaked beans<\/strong> \u2013 they are pulses, but the tomato sauce is generally processed and full of sugar or artificial sweeteners.
\nOnion rings<\/strong> \u2013 unless of course you made them yourself, from fresh onions, and limit the salt.
\nKetchup<\/strong> \u2013 processed and full of sugar
\n\u201cSalad\u201d in your sandwich<\/strong> \u2013 it is unlikely to make up one 80 g portion
\nVegetable crisps<\/strong>
\nFruit yoghurts \u2013<\/strong> they often do not even contain fruit, and they will never contain an 80-g serving.
\nFruit desserts \u2013<\/strong> unfortunately the sugar in the dessert, which is also likely to contain less than 80 g of fruit, makes it unsuitable.<\/p>\n7 Tips on How to Eat a Rainbow:<\/h2>\n