{"id":17525,"date":"2023-06-16T10:07:38","date_gmt":"2023-06-16T09:07:38","guid":{"rendered":"https:\/\/www.gousto.co.uk\/blog\/?p=17525"},"modified":"2025-08-11T11:18:34","modified_gmt":"2025-08-11T10:18:34","slug":"our-nutritionists-top-tips-for-getting-your-5-a-day-fix","status":"publish","type":"post","link":"https:\/\/www.gousto.co.uk\/blog\/our-nutritionists-top-tips-for-getting-your-5-a-day-fix","title":{"rendered":"Our Nutritionist\u2019s top tips for getting your 5-a-day fix"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text css=””]We all know the drill: 5 portions of fruit and veg everyday. But guess what? Most of us aren\u2019t hitting the mark.<\/p>\n

In fact, our research revealed that a huge 75% of people aren\u2019t getting their 5-a-day fix. Out of the 2,010 people we surveyed, 48% said they hadn\u2019t eaten five portions in a day in the past month and 22% hadn\u2019t done so in an entire year!<\/p>\n

\"\"So why is eating your 5-a-day so important? What\u2019s so good about fruit and veg?<\/b><\/p>\n

Well, to start with they\u2019re packed full of essential nutrients that keep our bodies humming along smoothly. Eating more fruit and veg is even proven to lower our risk of heart disease, certain cancers and strokes.<\/p>\n

What\u2019s their secret, you ask? Let\u2019s break it down<\/b><\/p>\n

First off, they\u2019re full of fibre<\/b> – a nutrient we all need more of (aim for 30g a day!). Fibre not only keeps things moving in our digestive system but also slows down digestion, preventing blood sugar spikes and keeping us fuller for longer. As it travels through your gut, the friendly bacteria break it down, producing compounds that benefit our immune system and even our mental health (cue the happy hormone, serotonin!).<\/p>\n

They\u2019re also packed with vitamins and minerals <\/b>which keep everything functioning healthily. For example, vitamin C boosts our immune system, vitamin A takes care of our eyesight and skin, and potassium keeps our blood pressure in check. Many of the vitamins found in fruit and veg are water-soluble which means they can\u2019t be stored. Any excess we eat gets flushed out in our wee so it\u2019s essential to keep replenishing our supply every day.<\/p>\n

They\u2019re also great for filling you up while being low in calories, making it easy to stay a healthy weight<\/b> and reduce the risk of heart disease, diabetes and certain cancers.<\/p>\n

Eating more plants is also a great way to<\/b> help the planet<\/b>. They have a lower environmental impact and some even enrich the soil they grow in. Be mindful of how far they\u2019ve travelled though and choose local and seasonal when you can.<\/p>\n

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What counts as a portion?<\/b><\/p>\n

Our survey found that the main barriers to eating your 5-a-day was that fruit and veg are too expensive in the cost of living crisis (36%), or that people didn\u2019t know enough ways to pack in the fruit and veg (33%). Four in five also said they weren\u2019t sure what constitutes a portion. So, what does count?<\/p>\n

A lot of it is pretty straightforward \u2013 leafy greens, peas, tomatoes, aubergines, apples, bananas, the list goes on.<\/p>\n

But guess what? You might be eating more portions than you think. Did you know that fresh, frozen, dried or canned fruits and vegetables all count towards your 5-a-day? Canned and frozen options like tinned tomatoes or peaches are great \u2014 they\u2019re cheap to buy and last for ages. Just be sure to choose canned fruit in juice rather than sugary syrup.<\/p>\n

Don\u2019t forget about the humble root veg\u00a0 too – they might not be so vibrant but they still pack a nutritional punch. Think parsnips, sweet potatoes, beetroot and even onions. Sadly, potatoes don\u2019t make the cut \u2014 they\u2019re high in vitamin C but we count them as starchy foods in our diets (and as a nation, we\u2019re already eating plenty!) Little things add up too too like tomato puree, spring onion, garlic, chilli, ginger and fresh herbs.<\/p>\n

As a general rule, a portion is about 80g or 30g for dried fruit. But don\u2019t worry about weighing it all out \u2014 a decent handful is a pretty good estimate.<\/p>\n

But here\u2019s the challenge<\/b><\/p>\n

It really is all about variety. If you can, you should be aiming for 30 different plants a week. Different colours mean different vitamins and minerals, so we need to make sure we\u2019re eating a rainbow. This has led to a few funny rules that it\u2019s good to know about.<\/b><\/p>\n

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  1. Each type of fruit and veg only counts one <\/b>– even if it\u2019s a mix of tinned, frozen or fresh.<\/li>\n
  2. Fruit juice is limited to one 150ml portion per day. <\/b>That\u2019s because the sugar in juice is quickly released into your bloodstream due to the fruit cells\u2019 structure.<\/li>\n
  3. Smoothies and soups count <\/b>but when blended it can only count for a maximum of 2 portions for the same sugar reason as fruit juice.<\/li>\n
  4. Pulses are great for fibre but lower in nutrients <\/b>so it\u2019s best to only count one portion of one type each day.<\/li>\n<\/ol>\n

    But fruit is high in sugar isn\u2019t it? Should I eat more veg than fruit?<\/b><\/p>\n

    It is, that\u2019s what makes it sweet! But that sugar is all locked up in the fruit (or veg) structure so it takes longer to break it down and enter your bloodstream, keeping your blood sugar stable. Plus, the vitamins, minerals and fibre-packed goodness of fruits far outweigh the sugar content. My advice? Don\u2019t overthink it \u2014 we need to eat more of both.<\/p>\n

    Fun fact, as fruit ripens, the sugar content increases and the carbs break down from starch into sugar! So when a banana goes from green to yellow, the total carbs are the same but it\u2019s increased in sugar.<\/p>\n

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    Some final tips to help you pack in your 5-a-day<\/b><\/p>\n