Scientists from Imperial College London found that 800g of fruit and veg (equivalent to 10 portions) provides the greatest protection against diseases like heart disease, stroke and cancer. Currently, only Australia promotes eating anywhere near this amount, with their ‘2 & 5’ message recommending two portions of fruit and five portions of veg each day.
So how would 800g of fruit and veg look each day?
2 kiwi fruit, 1 apple, 4 tablespoons of cooked kale, 3 tablespoons of carrots, 7 cherry tomatoes, 3 tablespoons of peas, 3 tablespoons of kidney beans, one glass of fruit juice or fruit smoothie, 2 broccoli spears and 1/2 grapefruit. Phew!
The good news is that even with just two and a half standard portions of fruit and veg you’ll have a 16% reduced risk of heart disease, an 18% reduced risk of stroke, a 13% reduced risk of cardiovascular disease, 4% reduced risk of cancer and a 15% reduction in the risk of premature death. And remember to aim for the majority of your 10 a day from vegetables with a range of colours for maximum benefits.