THE SIMPLE 5-A-DAY DIET

Easy way to get enough fruit and veg.. and lose weight

HOW many portions of fruit and veg will you have eaten by tonight? Probably not enough says new research, which found the majority of us are not getting our ‘five a day’. Worse still, the research showed that many of us don’t recognise what a portion of veg looks like!

According to the Diabetes UK survey, an alarming two-thirds of UK adults eat three or fewer portions of fruit or veg a day, with nearly half of people eating no fruit on at least three days a week. And more than 75% of people have no clue that a proper portion of veg is equivalent to three heaped tablespoons or 80g.

Yet a wealth of research shows a diet rich in fruit and veg can fight off diseases including heart attacks, strokes and certain cancers, including bowel and lung, as well as helping maintain a healthy weight.

Earlier this year, a study by Harvard School of Public Health in the USA found that eating five portions of fruit and vegetables each day cuts your risk of premature death by a quarter, while another study found that eating closer to seven portions could reduce this risk by nearly 50%.

There are three main reasons why fruit and veg are so good for us. Firstly, they’re packed with vitamins and minerals needed for our bodies to function at peak health – including folate, magnesium, potassium, plus vitamins A, C and K.

Secondly, they’re high in fibre, which keeps our digestive system healthy and keeps you feeling fuller for longer.

Lastly, both fruit and veg are rich in antioxidants and phytochemicals – ‘supernutrients’ which reduce inflammation in the body and lower your risk of heart disease and cancer.

But don’t panic: we’ve devised a plan to ensure you get five portions each day – and on some days up to eight.

The plan is portion and calorie controlled, so you could also drop a dress size in just four weeks.