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    what is the minimum number of portions of fruit and vegetables you should try to have each day

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    5 A Day portion sizes

    5 A Day fruit and vegetable portion sizes, including fresh, dried and canned fruit; fresh, cooked, salad and frozen vegetables; beans and pulses; and juice and smoothies.

    5 A Day portion sizes

    Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g.

    The guide below will give you an indication of typical portion sizes for adults.

    Children should also eat at least 5 portions of a variety of fruit and vegetables a day.

    The amount of food a child needs varies with age, body size and levels of physical activity.

    As a rough guide, 1 portion is the amount they can fit in the palm of their hand.

    5 A Day fruit portions

    Small fresh fruit

    A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries.

    Medium fresh fruit

    A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine.

    Large fresh fruit

    A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).

    Dried fruit

    A portion of dried fruit is around 30g. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips.

    But dried fruit can be high in sugar and can be bad for your teeth.

    Try to swap dried fruit for fresh fruit, especially between meals.

    To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal – as dessert, for example, not as a between-meal snack.

    Tinned or frozen fruit

    A portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit, or 2 handfuls (4 heaped tablespoons) of frozen blueberries.

    Choose fruit canned in natural juice, rather than syrup.

    5 A Day vegetable portions

    Green vegetables

    A portion is 2 broccoli spears, 2 heaped tablespoons of cooked spinach or 4 heaped tablespoons of cooked kale, spring greens or green beans.

    Cooked vegetables

    The same quantity as you would eat for a fresh portion. For example, a portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or 8 cauliflower florets.

    Salad vegetables

    A portion is 3 celery sticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes.

    Tinned and frozen vegetables

    The same quantity as you would eat for a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as 1 portion each.

    For tinned, choose those canned in water with no added salt or sugar.

    Pulses and beans

    A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas.

    Remember, however much of these you eat, beans and pulses can only count as a maximum of 1 portion of your 5 A Day.

    Potatoes

    Potatoes don't count towards your 5 A Day. This is the same for yams, cassava and plantain, too.

    They're classified nutritionally as a starchy food, because when they're eaten as part of a meal they're usually used in place of other sources of starch, such as bread, rice or pasta.

    Although they don't count towards your 5 A Day, potatoes do play an important role in your diet as a starchy food.

    You can learn more in 5 A Day: what counts?

    5 A Day in juices and smoothies

    Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of 1 portion of your 5 A Day.

    For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion.

    Smoothies include any drink made up of any combination of fruit or vegetable juice, purée, or all the edible pulped fruit or vegetable.

    Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml a day, which is a small glass.

    For example, if you have 150ml of orange juice and 150ml smoothie in 1 day, you'll have exceeded the recommendation by 150ml.

    When fruit is blended or juiced, it releases the sugars. This increases the risk of tooth decay, so it's best to drink fruit juice or smoothies at mealtimes.

    Whole fruits are less likely to cause tooth decay because the sugars are contained within the structure of the fruit.

    Watch out for drinks that say "juice drink" on the pack as they're unlikely to count towards your 5 A Day and can be high in sugar.

    5 A Day and ready-made foods

    Fruit and vegetables contained in shop-bought, ready-made foods can also count toward your 5 A Day.

    Always read the label. Some ready-made foods contain high levels of fat, salt and sugar, so only have them occasionally or in small amounts as part of a healthy, balanced diet.

    Find out more about food labels

    More in 5 A Day

    Page last reviewed: 19 July 2022

    Next review due: 19 July 2025

    स्रोत : www.nhs.uk

    Which fruits and vegetables should be in your '5 a day'?

    Starchy vegetables and fruit juices did not lead to a reduction in death or less chronic disease, results showed.

    WELLNESS

    Which fruits and vegetables don’t count toward your ‘5 a day’? New study has answers.

    By Cara Rosenbloom

    March 18, 2021 at 8:00 a.m. EDT

    @[email protected]#=img=# (iStock)

    A new study backs up the long-standing nutritional guideline that consuming five daily servings of a variety of fruits and vegetables, from apples to zucchini, can help you live longer. But if you consider fruit juice or french fries among those servings, you may have to rethink your diet.

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    “People who eat five servings of vegetables and fruit daily have 13 percent lower risk of all-cause death compared to people who eat two servings of fruit and vegetables per day,” says Dong Wang, a faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, and one of the study’s researchers.

    The study found that people who consumed five daily servings — specifically two fruits and three vegetables — had a 12 percent lower risk of death from cardiovascular disease, a 10 percent lower risk from cancer and a 35 percent lower risk from respiratory disease, compared with people who ate just two daily servings. One “serving” is a half-cup of any vegetables or fruits, or a whole cup of salad greens. You get the same beneficial vitamins, minerals and fiber in both, but vegetables are slightly lower in calories and sugar, which is why the guidelines generally recommend slightly higher consumption levels for vegetables.

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    Based on these results, Wang encourages all Americans to double-check their habitual intake, and make improvements if needed. On average, most Americans eat only one serving of fruit and 1½ servings of vegetables daily, far less than what’s recommended.

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    “It is very important to increase fruit and vegetable intake to at least five servings per day in order to enjoy a healthier and longer life,” Wang says.

    The findings, published in the journal Circulation, included two prospective cohort studies (which are long-term studies focusing on a specific group of people) of more than 100,000 American men and women who were followed for up to 30 years. Those two cohort studies were then added to 24 other cohort studies from across the globe to conduct one large meta-analysis (a collection of many smaller studies, which are grouped together to determine overall trends) on more than 1.8 million participants.

    Collectively, the studies showed a strong correlation between the consumption of fruits and vegetables and the reduced risk of all-cause mortality, but the studies do not show cause and effect.

    More than five a day?

    Interestingly, Wang’s research showed that having more than five servings of fruits and vegetables daily was not associated with a more favorable outcome; the risk reduction plateaued at five daily servings.

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    Of course, there’s no harm in getting more than five daily servings. Wang’s study looked specifically at mortality, but there are other reasons to consume vegetables and fruit, including disease prevention.

    Karen Collins, a registered dietitian nutritionist and the nutrition adviser to the American Institute for Cancer Research, says that consuming more than five servings daily is linked with a further decreased risk of developing cancer. And the Dietary Guidelines for Americans recommend 2½ cups of vegetables and two cups of fruit daily for overall health, which amounts to about nine servings per day.

    Because Americans are nowhere near consuming nine servings, it’s comforting to know that Wang’s study found that even five servings a day will have beneficial effects on all-cause mortality. As a public health measure, aiming for five servings per day seems more achievable.

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    “It’s critical that we meet people where they are, and emphasize that each step forward from diets with minimal vegetables and fruits makes a difference,” Collins says.

    Which fruits and vegetables should I eat?

    Variety is key, because fruits and vegetables all contain different beneficial nutrients and antioxidants. Wang’s study showed that almost all fruits and vegetables, including leafy greens, citrus fruits and berries, were associated with lower mortality, but there were some exceptions.

    Fruit juices and starchy vegetables such as peas, corn and potatoes were not associated with reduced risk of death or chronic diseases. It may be due to their higher glycemic load compared with other fruits and vegetables, which means they have a greater ability to raise blood sugar levels.

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    To be clear, the study results didn’t find harm or an increased risk of mortality from these options. But they didn’t show the same links to reducing total mortality, either. Consider them neutral.

    The study’s findings do not support the recommendations in the recently updated Dietary Guidelines for Americans, which treat all fruits and vegetables equally. The guidelines count fruit juice as a serving of fruit, and recommend up to five cups of starchy vegetables per week.

    Potatoes “account for more than a quarter of U.S. vegetable consumption,” Collins says. The problem? At least half of the potatoes that Americans eat are in the form of french fries or potato chips, which are high in salt and fat. There’s no need to avoid potatoes, but choose options that are roasted or boiled most often, rather than those that are deep-fried.

    स्रोत : www.washingtonpost.com

    How Many Servings Of Fruit & Vegetables Do You Need A Day?

    We determined once and for all what the ideal serving of veggies per day looks like and why you may want to maintain some healthy variety in your choices.

    Skip to content FUNCTIONAL FOOD

    Here's How Many Servings Of Vegetables You Should Be Eating Each Day

    mbg Associate Food & Health Editor

    By Merrell Readman @[email protected]#=img=#

    Image by Foxys_forest_manufacture / iStock

    Our editors have independently chosen the products listed on this page. If you purchase something mentioned in this article, we may earn a small commission.

    May 30, 2022

    Since you were young, you've likely been reminded to "eat your fruits and vegetables." When I was growing up, my parents wouldn't let me have dessert until I had a serving of fruit beforehand. And it's true, fruits and vegetables are some of the most nutrient-dense foods you can include in your diet, providing an array of vitamins and minerals and phytonutrients to fuel various health-supporting pathways and functions from within.

    But it's often difficult to discern just how many veggies you should be eating each day to meet your nutritional needs and charge your body with all the great benefits we've been told about for years. To set the record straight, we determined once and for all what the ideal serving of veggies per day looks like and why you may want to maintain some healthy variety in your choices.

    How many servings of vegetables do we really need per day?

    Much like many of the other macronutrient, micronutrient, and food group requirements, vegetable needs, and intake recommendations depend on both your age and gender. According to the U.S. Department of Agriculture (USDA), women ages 19 to 32 should be consuming 2.5 to 3 cups of veggies each day, while women of any older age can stick with 2 to 3. For men, 3 to 4 cups is recommended, but for men 60 or older, 2.5 to 3.5 is suggested.

    As dietitian and mbg's vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, "These are broad recommendations to hit (that we're seriously failing to hit as a nation), and exceeding them is not only OK, it's likely beneficial given the myriad nutrient-dense properties and health benefits of vegetables!"

    What about when you fold in the fruit portions? In general, national guidelines indicate most people should be consuming 5 to 13 servings of fruits and vegetables each day. This breaks down to about two different vegetables and three fruits.

    But as Ferira explains, these are helpful approximations. She shares, "Every individual's unique physiological makeup and needs, plus their personalized dietary patterns and cultural preferences, will shape their actual fruit and vegetable needs and selections on a personal level."

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    What does a serving size look like? 

    Great question. Serving sizes vary depending on your vegetable of choice, and from canned to juiced to raw, it can be helpful to know what classifies a serving.

    According to the American Heart Association (AHA) in order to get the proper volume of leafy greens, you should be eating 1 cup each day. Generally speaking, fresh, frozen, or canned vegetables require about half a cup, and raw vegetable juice also requires half a cup to be considered a serving. This AHA infographic provides some useful visual cues to hone your veggie portions with more accuracy.

    Cruciferous vegetables can be more difficult to determine as you can't necessarily imagine packing a head of cauliflower or broccoli into a half-cup, so the AHA explains that five to eight florets can be counted as a serving. As for carrots, one raw carrot or eight baby carrots will count toward you five a day, and half of a bell pepper will work toward that total as well.

    Ferira shares that the "Academy of Nutrition and Dietetics is also a useful resource for portion sizes, too, and they make an important distinction between serving size and portion size. The Academy even dishes out child-friendly portion guidance."

    Looking to complement a nutrient-dense diet with a fruit and veggie supplement? Ferira calls this approach both "synergistic and incremental, as it allows you to incorporate more micronutrients, phytonutrients, fiber, and other bioactives into your nutritional life." She goes on to say that, "this, of course, totally depends on the quality of supplement you're adding into your regimen, so choose wisely."

    Speaking of smart supplement formulas, mbg's organic veggies+ is a premium, USDA-certified organic blend that delivers 31 powerhouse active ingredients (and zero "other ingredients"). In just 1 tablespoon, this vegan powder delivers a blend of 18 organic fruits and vegetables such as organic carrot, broccoli, green cabbage, spinach, berries, and loads more. Did we mention the herbs, prebiotic fibers, digestive enzymes, and probiotic strains? (Like we said, 31 active ingredients.)

    On top of your daily consumption of veggies, Ferira says "organic veggies+ is like your 'extra credit' nutritional strategy to elevate your intake of plant nutrition and goodness daily plus deliver fiber for digestion, gut health, and detoxification within the body."*

    For more greens powder recommendations, check out our roundup.

    What counts as a serving? 

    Outside of the raw vegetables, it can be difficult to determine what else is classified as a serving, but things like juices and canned veggies can, in fact, count toward your daily intake. "I tend to encourage getting your vegetables more from whole sources, but if you're on the go and having a hard time sitting down for a meal, juice can have its place," notes registered dietitian Jessica Cording, M.S., R.D., CDN. "If you're liquefying or puréeing veggies, I recommend putting them in a smoothie so you're getting protein and fat to stabilize your blood sugar, as well."

    स्रोत : www.mindbodygreen.com

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