Two nutritionists share their opinion on the new guidelines
A new study has revealed that we should be upping our recommended daily allowance of fruits and vegetables if we want to live longer – but is it reasonable to eat this many?
We’ve got two experts to share their opinions on the study published in the Journal of Epidemiology and Community Health.
Dr. Marilyn Glenville PhD, marilynglenville.co.uk the UK’s leading Nutritionist and natural health expert says:
“I have always thought that the five a day message was too low and apparently the UK five-a-day target came about because the Government thought this was something most people might manage, but research has shown that only a third of adults are actually eating five a day.
“Interestingly, in other countries the targets are different, in Denmark for example the target is 6 a day, Canada 5 - 10, USA 5 -13 and with Australia and Japan they break down the amount of vegetables and fruit with the emphasis on more vegetables. So for Australia the target is 7 (5 vegetables and 2 fruit) and Japan 17 (13 vegetables and 4 fruit).”
Nature’s Best expert nutritionist Dr Sam Christie says: “The news story on '7-a day fruit and vegetable' portions is welcomed by nutrition scientists, since the original research study adds to the large, emerging body of published, scientific evidence on the correlation between plant-rich diets and long-term good health. It's down to the type; array and density of nutrients in these plant foods that offer our body’s significant protection against degenerative disease.
“Plant or phyto-nutrients (e.g. soluble fibres, lignans, carotenoids etc) when accompanied by all the other nutrition 'heroes' such as vitamins, minerals and water found in vegetables and fruit help the body's 'disease control systems' in pretty much every cell in the body; hence the observed protective effects.”
If you’re struggling to think about how you’re going to eat the seven-a-day recommendations, then follow these top tips from both nutritionists.
Marilyn's Top Tips
We should actually be eating more vegetables than fruit. Vegetables give you the most benefits for your health but it is often easier just to pick up a piece of fruit.
Buy organic if you can and then only scrub the skins, don’t peel them as you’ll lose valuable nutrients which are close to the skin. Enjoy a wide variety of vegetables but remember that potatoes do not count as one of your five a day, as they are classed as a starch so will be high GI (Glycaemic Index)
We used to be told to ‘eat our greens’ but it is better to ‘eat a rainbow of fruits and vegetables’ because different antioxidants are found in differently coloured foods. For example, green leafy vegetables, berries, carrots, beetroot and so on all contain different antioxidants.
Nature’s Best expert nutritionist Dr Sam Christie shares her tips on how to get your 7 a day!
This news is probably not truly welcomed, by many of us who feel like 5-a day is hard enough! With that in mind, here are some gloriously tasty ideas and tips to fortify your 'edible plant' intake without much effort or significant additional expense.
- Don’t just score ‘high’ at tea time
By aiming to be a little more conscious about fruit and vegetables at each meal, rather than trying to score 'high' just at tea time, you'll find you steam-roller through your daily target. For example, adding dried fruit to your breakfast cereal (e.g.1 chopped fig and an egg-cup's worth of raisins) and eating a good-sized banana on your commute or school run gives you 2 portions-worth.
- Try something new
With a portion of whole fruit (have prepared coconut chunks for a change or a crunchy apple) and a bean and fish salad for lunch, you've notched up a further 3 portions at lunch time.
- Get inspired with the Mediterranean
A generous dollop (c. 2 tablespoons per adult) of chickpea or broad bean-rich hummus enlivens most baked vegetable dishes and can mean that you score 2-3 portions in just one dish. Sweet potato chips baked in cumin seeds and olive oil are winners as far as the children's votes are concerned.
- You can still have your favourite takeaways
When you fancy a vegetable curry and you'll find that cooking with, cauliflower and phyto-rich herbs (e.g. turmeric, cumin and coriander and chilli) served alongside a quick red lentil dahl with ginger and garlic takes you into a high scoring zone of 3 portions for supper.
Tagged in Nutrition Diet Healthy eating Healthy Diet Plan