We all know that eating fruits and vegetables is good for us, but what really counts as a serving?
Well, it’s probably more broccoli than you imagined.
Experts say an actual serving weighs around 80g, the equivalent of eight florets.
The advice was shared by the World Cancer Research Fund (WCRF), who said that “most of us struggle to know how much a serving is.”
We all know that eating fruits and vegetables is good for us, but what really counts as a serving? Well, it’s probably more broccoli than you imagined. Experts say an actual serving weighs around 80g, the equivalent of eight florets. The advice was shared by the World Cancer Research Fund (WCRF), who said that “most of us struggle to know how much a serving is.”
Matthew Lambert, nutritionist at WCRF, told MailOnline: ‘There are many health benefits to eating vegetables and fruit, whether fresh, frozen or canned; They are true sources of nutrition.
‘Not only do they contain a variety of different vitamins and minerals that support overall health, but they also contain plant chemicals called phytochemicals; Many of them have antioxidant properties, which can help protect the body’s cells from damage that can lead to cancer. ‘
The World Health Organization (WHO) recommends consuming 400g of fruits and vegetables per day as part of a healthy, balanced diet to reduce the risk of serious health problems.
A medium-sized piece of fruit, such as an apple, banana or pear, is equivalent to one serving.
But you would need to eat two kiwis, plums and satsumas to achieve another serving.
When it comes to berries, one or two handfuls are enough, and for large fruits like mangoes and pineapples, one or two slices are enough.
Dried fruit also counts towards your five a day and a heaping tablespoon or 30g of raisins is one serving.
A 150 ml glass of unsweetened fruit or vegetable juice is also enough to count.
The World Health Organization (WHO) recommends consuming 400g of fruits and vegetables per day as part of a healthy and balanced diet to reduce the risk of suffering serious health problems.
But to prepare one serving of cruciferous vegetables, this includes broccoli, Brussels sprouts and cauliflower, you need to eat eight florets or pieces to get the full benefit.
A root vegetable, such as a carrot or parsnip, also counts.
For smaller vegetables like peas, sweet corn, or chopped mushrooms, three or four heaping tablespoons will provide the right amount of nutrients.
Beans and lentils also count towards the five meals a day.
However, the NHS explains that beans and legumes only count as one of your five a day, no matter how many you eat. This is because they contain fewer nutrients than other fruits and vegetables, even though they are a very good source of fiber.
Fruits and vegetables are a good source of vitamins and minerals. They are also a great source of fiber which can help maintain a healthy gut, preventing digestive problems and even reducing the risk of bowl cancer, says the NHS.
According to the NHS, you should aim to eat 30g of fiber a day as part of a healthy diet.
Lambert said: “Diets high in fiber can help reduce the risk of bowel cancer, as well as supporting digestive health.”
“Fiber not only helps food pass through the body faster, but high-fiber foods help us feel fuller for longer with fewer calories.
“There is strong evidence that eating a high-fiber diet can help protect against weight gain, and we know that living overweight and obese can increase the risk of at least 13 types of cancer.”
Eating plenty of fruits and vegetables can also prevent other diseases.
Lambert added: “Dietary patterns that include a wide variety of vegetables and fruits are associated with a reduced risk of certain cancers and other diseases such as cardiovascular diseases.
“One of the World Cancer Research Funds’ cancer prevention recommendations is to make vegetables, fruits, legumes (beans, peas and lentils) and whole grains an important part of your regular daily diet.”
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried, and canned fruits and vegetables count
• Base meals are based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole grain crackers, 2 thick slices of whole wheat bread, and one large baked potato with skin.
• Eat some dairy or dairy alternatives (such as soy drinks) by choosing options low in fat and sugar.
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish each week, one of which should be fatty)
• Choose unsaturated oils and spreads and consume them in small amounts
• Drink 6 to 8 cups/glasses of water a day
• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day.
Fountain: NHS Eatwell Guide