How to Unleash Our Foodie Superheroes Every Day

Last time we explored why eating our 5 or more portions of fruit and veggies a day can significantly help to reduce the risk of cardiovascular disease and some cancers. This is a crucial aspect of maintaining overall health, as numerous studies have shown that a diet rich in fruits and vegetables is associated with a lower incidence of heart-related ailments and various types of cancer. The antioxidants, vitamins, and minerals found in these foods play a vital role in protecting our cells from damage caused by free radicals, which are unstable molecules that can lead to chronic diseases. In addition, these dietary superheroes can also help us to maintain a healthy, comfortable gut. The fibre content in fruits and vegetables is particularly beneficial for digestive health, as it promotes regular bowel movements, helps to prevent constipation, and supports the growth of beneficial gut bacteria. These factors contribute to a balanced gut microbiome, which is increasingly recognised as important for overall health and well-being.

Moreover, the added bonus of being naturally low in calories means that incorporating these colourful foods into our daily meals can also help out in maintaining a healthy weight. By filling our plates with these nutrient-dense options, we can not only satisfy our hunger but also ensure that we are providing our bodies with essential nutrients that support our immune system, energy levels, and overall vitality. Therefore, making a conscious effort to consume at least five servings of fruits and vegetables each day is not just a recommendation; it is a powerful strategy for enhancing our health and longevity.

Almost all fruits, vegetables, and an amount of beans and pulses count towards your 5-A-Day (400g) but how do we make sure we are getting our fair share of these nutrient rich foods.

Firstly, it’s beneficial to understand how much constitutes a portion of fruits and vegetables, as this knowledge is crucial for maintaining a balanced diet and ensuring you meet your nutritional needs. Here is a detailed breakdown of what counts as a portion:

• A handful (80g) of fruit or vegetables. This is a practical measurement that can help to gauge our intake. For example, an average apple or a small orange typically weighs about 80g. Other fruits such as a medium-sized pear or a small banana also fit within this category, providing essential vitamins and minerals.

• Fresh, canned, or frozen all count. It’s good to note that regardless of how they are preserved, fruits and vegetables retain their nutritional value to varying degrees. Canned fruits should ideally be in their own juice or water rather than syrup to avoid added sugars, while frozen options can be just as nutritious as fresh, especially when they are frozen shortly after harvesting.

• A heaped tablespoon (30g) of dried fruit such as raisins, dates, banana chips, and figs. Though nutritious, dried fruits are a concentrated source of energy and therefore, moderation is key when incorporating them into our diet. These can be a great addition to cereals, salads, or as a quick snack, providing a burst of flavour and essential nutrients.

• A small glass of fruit juice, vegetable juice, or smoothie (150ml). While they can be refreshing and nutritious, they can only contribute 1 portion to our daily intake. This limitation exists because they lack the beneficial fibre that is typically found in whole fruits and vegetables, particularly in the skin. It’s advisable to consume whole fruits and vegetables whenever possible for maximum health benefits.

• A handful (80g) of beans and pulses. Although they are rich in fibre and can help maintain digestive health, they can only count as 1 of your 5-A-Day. This is due to the fact that, despite their fibre content, beans and pulses generally provide fewer vitamins and minerals compared to fruit, salad and vegetables.

In the UK potatoes, cassava and yams don’t count towards our 5-A-Day. This is because we consume them as a starchy carbohydrate traditionally eaten as a source of energy. Sweet potatoes, swedes, parsnips and turnips do count though, as they are traditionally eaten alongside the carbohydrate part of the meal.

There are numerous creative and delicious ways to incorporate a variety of fruits and vegetables into your daily diet, ensuring you receive a wide range of essential nutrients and health benefits. Some top tips:

• Include some colourful fruit and veggies in every meal and every snack.

• At breakfast add fruit to our cereal, porridge or yoghurt or add tomatoes, avo or mushrooms to a hot breakfast.

• Try something different for breakfast or brunch such as 'grilled peaches, prosciutto & soft cheese on toasted sourdough' or 'courgette & crispy bacon muffins'.

• Include a small glass of juice.

• For lunch add salad to a wrap or sandwich; veggies to an omelette; have our jacket potato with baked beans and salad on the side

• When serving dinner aim for half your plate to be veggies or salad.

• Add pineapple, sweetcorn or peppers to your pizza.

• Choose tomato-based sauces for your pasta dishes instead of cream-based ones.

• Add a handful of beans, peas, spinach or sweetcorn to your soups and sauces.

• Keep a good selection of frozen and canned veggies and fruit to quickly add into dishes such as frozen chopped spinach and tinned cherry tomatoes into a Bolognese sauce

• Swap some of our sugary snacks such as replacing a biscuit with a refreshing slice of watermelon, bowl of summer ripe strawberries, autumnal berries or houmous and crudités.

• Finally remember that adding these superheroes to our diet does not need to be costly – less expensive carrots, cabbage, swede, turnip, apples and bananas have as many superpowers as exotic fruits.

  
  

Being so vital to our personal nutrition and wellbeing we now know why fruit and veggies, making our 5-A-Day, may have their own comic book or action movie and how we may pack more of these colourful, delicious fruit and veggie superheroes into our diet everyday.

Happy Eating,

Nina Thomas

BSc (Hons), MSc, ANutr

Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition

If achieving your optimum nutrition interests you I can be contacted directly on 07958-765337 and by email: bridgfordbinghamnutrition@outlook.com - or browse the packages at www.bridgfordbinghamnutrition.co.uk