According to data collated over seven years by the Health Survey for England, eating seven or more portions of fruit and vegetables a day can dramatically reduce the likelihood of dying from cardiovascular disease and some cancers by up to 42%. Perhaps most startling, and more importantly incredibly encouraging, are the finding which show that the benefits of eating 7 or more portions of fruit and vegetables a day extend to everyone. Regardless of gender, social class, education and Body Mass Index (BMI), or any individual lifestyle factors such as inactivity, smoking or alcohol intake, outcomes showed that everyone benefits from a diet rich in fruit and veg and the greater the consumption, the greater the health benefits. Some commenters have been quick to dismiss seven portions an unrealistic target, while other says it should be even higher. Whichever way you look at it, the message is clear: a healthy diet is the single most important thing you can do to stay fit and live a long, healthy life. So how do you eat seven whole portions? Well, according to NHS recommendations, one portion should roughly be considered as: Fruit: – 1 heaped tablespoon of mixed dried fruit – 2 small fruits, including plums, satsumas, kiwis, or three apricots or lychees – A small handful of strawberries, cherries or grapes – 1 banana, apple, pear, or orange – Half a grapefruit or a large slice of melon, papaya or mango Vegetables: – 3 to 4 heaped tablespoons of kale, spinach, spring greens, runner beans, sweetcorn, carrots or peas – 2 broccoli spears – 8 cauliflower florets – Three sticks of celery – 7 cherry tomatoes – 1 regular tomato – A 5cm chunk of cucumber Potatoes, including yams and cassava can’t be included due to their starch content, but your […]
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