As a health and fitness coach, I often get asked about the recommended daily intake of fruits and vegetables. The common advice is to aim for at least five portions a day, but if we want to truly optimise our health, we should be aiming higher—between eight to ten portions daily. Additionally, optimising protein intake is crucial for overall health and fitness, especially for those engaged in regular physical activity.
Why Aim for 8 to 10 Portions of Fruits and Vegetables?
Emerging research suggests that increasing your fruit and vegetable intake can offer a wealth of health benefits. A study published in the International Journal of Epidemiology found that eating 800 grams of fruits and vegetables daily (about ten portions) is associated with a significant reduction in the risk of heart disease, stroke, and certain cancers . This suggests that while five portions a day is a good start, there is much more to gain by doubling that intake.
What Does 8 to 10 Portions Look Like?
Understanding what this amount looks like in practical terms is essential. Here's a breakdown:
Breakfast: Add a banana and a handful of berries to your cereal or porridge (2 portions).
Morning snack: A small apple and a couple of carrot sticks (1-2 portions).
Lunch: A mixed salad with tomatoes, cucumber, and peppers (3 portions).
Afternoon snack: A handful of cherry tomatoes or a small bunch of grapes (1 portion).
Dinner: Steamed broccoli, roasted sweet potato, and a side of peas (3 portions).
Dessert: A serving of fruit salad (1 portion).
Techniques to Increase Your Intake
For many people, increasing fruit and vegetable intake can seem daunting, but it doesn't have to be. Here are some strategies to help you get more into your diet:
Smoothies and Juices: Blend a mix of fruits and vegetables for a nutrient-packed drink. This is an easy way to consume multiple portions in one go.
Veggie-Rich Snacks: Keep pre-cut veggies like carrots, bell peppers, and cucumbers in the fridge for easy snacking. Pair with hummus for added flavour.
Bulk Up Meals: Add extra vegetables to your dishes. Stir in spinach or kale to soups and stews, or top pizzas with an assortment of vegetables.
Fruit for Dessert: Swap sugary desserts for fruit-based options. Baked apples with a sprinkle of cinnamon or a fruit salad can satisfy your sweet tooth healthily.
Cook Creatively: Experiment with recipes that highlight vegetables. Try vegetable stir-fries, roasted vegetable medleys, or stuffed peppers.
The Importance of Optimising Protein Intake
Alongside fruits and vegetables, ensuring you get the right amount of protein is critical for maintaining muscle mass, repairing tissues, and supporting metabolic functions. The British Nutrition Foundation recommends that adults aim for at least 0.75 grams of protein per kilogram of body weight per day. However, for those who are physically active, particularly in strength training or endurance sports, the requirement can be higher—up to 1.2-2.0 grams per kilogram of body weight
How to Incorporate Adequate Protein
Here are some practical tips to help you meet your protein needs:
Variety of Sources: Include a variety of protein sources in your diet, such as lean meats, fish, eggs, dairy, legumes, nuts, and seeds.
Balanced Meals: Aim to include a source of protein in every meal. For example, add beans to your salads, enjoy a yoghurt with breakfast, or snack on a handful of nuts.
Protein-Rich Snacks: Consider high-protein snacks like Greek yoghurt, cheese, or protein bars.
Plant-Based Proteins: Incorporate plant-based proteins such as lentils, chickpeas, tofu, and quinoa, which are also rich in other essential nutrients.
Clinical Evidence Supporting Increased Intake
The benefits of a high fruit and vegetable diet are well-documented. The Journal of the American College of Cardiology reports that diets rich in fruits and vegetables are linked to lower rates of cardiovascular disease . Furthermore, a meta-analysis in The Lancet highlights that a higher intake of fruits and vegetables is associated with reduced mortality from all causes .
Conclusion
While the '5 a day' mantra is a good starting point, aiming for 8 to 10 portions of fruits and vegetables daily can significantly enhance your health. Coupled with optimising your protein intake, you can ensure your diet supports both your overall health and fitness goals. By incorporating more fruits, vegetables, and protein into your diet through various strategies, you can enjoy the myriad benefits these foods offer. Remember, it's not just about hitting a number—it's about embracing a lifestyle that prioritises nutrition and overall well-being.
References:
Aune, D., Giovannucci, E., Boffetta, P., Fadnes, L. T., Keum, N., Norat, T., ... & Tonstad, S. (2017). Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. International Journal of Epidemiology, 46(3), 1029-1056.
Wang, X., Ouyang, Y., Liu, J., Zhu, M., Zhao, G., Bao, W., & Hu, F. B. (2014). Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. Journal of the American College of Cardiology, 63(22), 2342-2356.
Miller, V., Mente, A., Dehghan, M., Rangarajan, S., Zhang, X., Swaminathan, S., ... & Yusuf, S. (2017). Fruit, vegetable, and legume intake, and cardiovascular disease and deaths in 18 countries (PURE): a prospective cohort study. The Lancet, 390(10107), 2037-2049.
British Nutrition Foundation. (2020). Protein. Retrieved from https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/protein.html
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