The 5-a-day Guide
This provides an approximate guide to your consumption of 5-a-day foods. Because different fruit and vegetables contain varying combinations of fibre, minerals, vitamins and other nutrients, aim to include a variety of fruit and vegetables to get the most health advantages. Fruit and vegetables are beneficial to a fat loss diet. High fibre content and water content foods have been shown to increase fat loss. Fresh vegatbles and fruits also contain lots of phytonutrients that help protect against cancer, heart and circulatory disease, diabetes, in fact, all common ailments. Food is the single most important protector against cancer after not smoking.
Fruit and Vegetables that count
Choose 5 selections minimally from this list. E.g. an apple, a half a head of broccoli, a tomato, 3 tablespoons kidney beans, 4 dried apricots and 4 prunes.
- Fruit (80g = 20% of daily target). E.g. a medium apple, nectarine, 2 plums, small orange, 3 heaped tablespoons of blueberries, raspberries etc.
- Vegetables (80g = 20%). E.g. approximately half a head of broccoli, ¼ cabbage, ¼ cauliflower, 3 heaped tablspoons of peas, carrot, mushrooms or spinach, one medium tomatoes etc.
- 100% fruit juice, vegetable juice or smoothies 150ml (No more than 20% in one day). Not from a carton or bottle but freshly squeezed or blended. Manufactured juices are best avoided because it has lost the beneficial fibre that is in the pulp.
- Beans and other pulses (80g =max 20% in one day). Approximately 3 tablespoons of kidney beans, chick peas, pinto beans, green beans, lentils etc.
- Dried fruit (80g = max 20% in one day). 80g of dried apricots contains 172 calories and is 44% sugar! They contain a whopping 41 grams of sugar (about 8 teaspoons!)
- Concentrated Purees (80g =max 20% in one day). The same with these. Concentrating fruit removes the water content and increases the sugar content so be aware of that and read the labels. Remember, a teaspoon is about 5 grams and a level tablespoon is about 15 grams.
Fruit and Vegetables that are excluded
- Fruit and vegetables with any added fats, sugars, or salt.
- Potatoes and other starchy 'staples', such as rice or wheat.
- Nuts, seeds, coconut, marmalades and jams.
- Fruit drinks with added ingredients, such as juice 'drinks' and squashes.
- Fruit and herb teas.
- Wines and other alcoholic drinks made from fruit and vegetables.
Learn a lot more about nutrition on CD6 of the Undiet Yourself Programme.
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