Does it really matter if your 5-a-day is all fruit or all vegetables?

by sophie on February 15, 2011 · 391 comments

Post image for Does it really matter if your 5-a-day is all fruit or all vegetables?

It seems like just days ago that we were talking about the surprising knock-on effects of really concentrating your efforts into eating plenty of fruit and veg.  It’s a great way to make healthy eating incredibly simple.  The idea prompted a lot of discussion and also this question on Twitter – does it matter if your five a day includes just fruit or just vegetables?

Most of the research that backs our eat 5-a-day campaign here in the UK is based on the rationale that eating at least 400 g of fruit and veg every day (five portions of about 80g each) helps reduce the risk of developing a whole host of chronic diseases.  The guidelines are not so prescriptive about what this should include, suggesting just that we aim for a variety across the day.  Some countries are more structured about this, for example in Australia the advice is to have 2 portions of fruit, 5 of vegetables.  While it’s true that fruits and vegetables have slightly different nutritional properties (this Nutrition Facts on Fruits and Vegetables article is a good primer), with most of us not meeting our five-a-day it seems churlish to get critical about not having the correct ratio of fruit to veg.  That said, I have noticed some trends among those eaters I’ve met who eat only fruit or only vegetables and it seems that limiting your choices in this way can have an unwanted effect on the rest of your days eating.  Here are a few habits to look out for:

Unhealthy habits to watch out for if you eat vegetables but no fruit

I’ve spoken to many people who absolutely love their vegetables, regularly eating 3 portions with their main meals, and yet they don’t like fruit.  What I’ve noticed is that people who don’t eat fruit tend to struggle with their snacks, either having a limited choice of energy dense options or skipping snacks completely. Snacking isn’t compulsory but it’s a useful strategy for avoiding overeating and ensuring that your body gets everything that it needs.

If this sounds like you, think about:

  • Experimenting to find a few fruits that you can grow to love, starting with dried or cooked fruit if this helps
  • Including some snacks that are vegetable-based such as fresh crudités with houmous or salsa
  • Eating a rainbow and carrying on enjoying those veggies!

Unhelpful habits to watch out for if you eat fruit but no vegetables

Some people aren’t keen on vegetables at all but will happily munch on juicy, fresh fruit all day.  Healthy snacks aren’t a problem for these folk. What can go astray is the proportions of their main meals. A well-balanced meal is around one-third to half of the plate filled with vegetables or salad with the remainder divided between protein and carbohydrate.  This can become really distorted if you don’t have any vegetables taking up space on your plate.

It’s true that fruit also contains more calories per portion than vegetables but for most people increasing your fruit intake will still help to avoid, not cause weight gain.  The calories in fruit might become worth worrying about only if your portion sizes are very large or if you eat a lot of energy dense fruit options such as dried fruit or juices.

If this sounds like you, think about:

  • experimenting with recipes and cooking methods until you find some vegetables that you enjoy. Think outside the box – soups, salads, beans and pulses all count, as do veggies incorporated into stews, ragus and curries.
  • Making sure that your main meals aren’t out of proportion
  • Keeping an eye on your fruit portion sizes for more energy dense fruit options such as fruit juice, smoothies and dried fruit
  • Eating a rainbow and carrying on enjoying your fruit!

The bottom line is that if you manage five portions of fruit every day but no vegetables (or vice versa), you’re still way ahead of most people. These ideas are refinements that you might want to consider – most important is that you enjoy what you are eating.

{ 40 comments }

famous love quote September 20, 2014 at 02:41

Nice blog here! Also your site loads up very fast!

What web host are you using? Can I get your affiliate link to your
host? I wish my site loaded up as fast as yours lol

cheap dental implants mexico September 21, 2014 at 00:59

Thanks for some other great article. The place else may anybody get that
type of information in such a perfect way of writing?
I have a presentation subsequent week, and I am at the search for
such information.

Bodycon Dress Big Cartel Website September 21, 2014 at 01:28

An online magazine could be free of charge or may cost only a fraction of
its printed counterparts. This means your purse should match your briefcase if
you need to use both of them on the same occasion. It won’t be long before you can move up into the world and have these same people, schools and agencies calling you to set up glamour photography or fashion photography sessions to meet their needs and purposes.

dock Box plans September 21, 2014 at 09:47

Essential is a good set of insulated waders as well
as a hooded, waterproof coat to wear over your clothing and waders.
Be sure to go with fresh bait, and stay away from
the baits that are based on chicken or cat food. But have you
ever thought about living in your boat full time.

http://www.161998up.com September 21, 2014 at 10:18

I like the valuable info you provide in your articles.
I’ll bookmark your blog and check again here frequently. I am
quite sure I’ll learn many new stuff right here!

Best of luck for the next!

Miami Airport Parking September 21, 2014 at 13:43

Dewey Murphy is his name though he won’t really like being called such as that.
To cycle may be the thing Excellent for probably the most part.
Office supervising is what she conducts. Pennsylvania is certainly his home but
she will have to 1 day or a further.

de magie carte facile September 22, 2014 at 15:02

Oh my goodness! Amazing article dude! Thank you so much, However I am encountering troubles with your RSS.
I don’t know why I am unable to subscribe to it.

Is there anybody having similar RSS issues? Anyone who
knows the solution will you kindly respond? Thanks!!

Candida September 23, 2014 at 00:59

I’m not sure where you are getting your information, but great topic.

I needs to spend some time learning much more or understanding
more. Thanks for wonderful information I was looking for this
information for my mission.

law firm marketing September 23, 2014 at 05:10

About the Author: Sally Ormond is an independent copywriter
and owner of Briar Copywriting Ltd. If you are not producing successful social media campaigns then you are basically talking to a wall or to yourself.
It is better not to ignore Word – Press SEO training as it
is very much necessary to be successful online.

women's heart health September 23, 2014 at 07:40

Somewhere in the middle is your best option as it
is not too expensive nor will the surgeon take an excessive amount of
time to complete the job. You need to be very selective
when choosing a plastic surgeon. If you need 3 Laser – Lyte Peels then Phase 3 will not begin until 5-6 months.

Weight Loss Hcg September 23, 2014 at 08:56

Although HCG is only produced by females,
HCG is an effective way to drop excess excess weight for the two genders.
With the lifestyles that we lead these days, not only the food we eat,
but also the pollution we are surrounded by and our lack of exercise, makes it necessary to do a regular
detox to flush out all those unwanted and dangerous toxins that build up in our bodies.
The HCG diet uses h – CG drops, combined with a very low
calorie diet for weight loss.

les sims freeplay cheats September 23, 2014 at 11:55

A motivating discussion is worth comment.I believe that you should write more aboutt this subject, iit might not be a taboo matter but generally people do
not discuss these topics. To the next! Many thanks!!

0 credit cards 12 September 23, 2014 at 22:31

An impressive share! I’ve just forwarded this onto a co-worker who has been doing
a little research on this. And he actually ordered me lunch due to the fact that I
stumbled upon it for him… lol. So allow me to reword this….

Thanks for the meal!! But yeah, thanks for spending time
to talk about this subject here on your web site.

http://www.161999up.com September 23, 2014 at 23:36

Nice blog here! Also your website loads up very fast!

What host are you using? Can I get your affiliate link to your host?
I wish my site loaded up as quickly as yours lol

kamas September 24, 2014 at 01:08

You have 4 weapons of every kind – be sure to use them wisely.
Mini nunchuka, or mini chucks, are about eight inches in length and be concealed more easily than the typical nunchuka.
If you or your child(ren) are considering signing up for martial arts classes, here’s a brief overview of the types of equipment that you may
need to purchase for training.

difference between short September 24, 2014 at 02:27

This piece of writing will help the internet
viewers for setting up new web site or even a weblog from start to end.

onlinecasinosites.us September 25, 2014 at 04:30

If you would like to grow your experience
just keep visiting this web site and be updated with the
most up-to-date gossip posted here.

capillus laser hat 272 September 25, 2014 at 06:45

Even frequent blow-drying at extreme heat or brushing obsessively can cause your hair to become extremely
fragile causing it to break and fall out. Eventually this can cause hair
thinning or patches of bald spots. Your hair protected the top of the head from the elements.

sexe gratuit September 25, 2014 at 08:33

Oui, il y a des gens comme Marie-Hélène Bourcier
qui travaillent sur le porno durable et, on peut se demander comment on fait pour que la carrière d’une actrice ne s’arrête pas au bout dee dix ans,
qu’il y ait des reconversions professionnelles, que le producteur puisse être payé et que le consommateur ait la volonté
de payer.

wordpress.com September 26, 2014 at 02:57

For latest information you have to pay a visjt internet and on web I found this
site aas a finest site for latest updates.

sexe rencontres September 28, 2014 at 14:31

If you would like to get a great deal from this post then you have to apply these methods to your won blog.

cort.as September 30, 2014 at 23:02

I’m really enjoying the theme/design of your site.
Do you ever run into any web browser compatibility problems?
A handful of my blog visitors have complained about my website not operating correctly in Explorer but looks great in Safari.
Do you have any suggestions to help fix this issue?

search engines optimisation October 4, 2014 at 10:06

It’s going tto be finish of mine day, however before finish I amm readkng this fantasyic piece of writing to
increase my know-how.

fashion designers October 4, 2014 at 18:18

It’s in fact very complicated in this active life to listen news on TV, so I only use wlrld wide web for that reason,
and get the most recent news.

interior plants uk October 5, 2014 at 12:59

Hi there! I realize this is kind of off-topic however I needed to ask.

Does managing a well-established blog like yours take
a massive amount work? I am brand new to running a blog however I do write in my journal daily.
I’d like to start a blog so I can share my own experience and thoughts online.

Please let me know if you have any kind of suggestions or
tips for new aspiring bloggers. Appreciate it!

site de rencontre coquin October 8, 2014 at 02:54

An impressive share! I’ve just forwarded this onto a co-worker who has been doing a little research on this.
And he in fact ordered me dinner because I discovered it for him…
lol. So let me reword this…. Thanks for the meal!! But yeah, thanks for
spending some time to discuss this issue here on your internet site.

Lavonne October 8, 2014 at 23:09

Hello there, You’ve done aan excellejt job. I’ll certainly digg it and personally recommend
to my friends. I am sure they will bee benefited from this web site.

Lillian October 16, 2014 at 16:36

Wonderful post! We are linking to this great post on our site.

Keep up the good writing.

costume October 18, 2014 at 10:06

Hi it’s me, I am also visiting this site on a regular basis, this web site is genuinely good and
the viewers are actually sharing fastidious thoughts.

obrazy olejne October 21, 2014 at 01:13

której latach �32 i możliwość zwrotu pracy, brat, kilkanaście
lat temu np. Transakcję, niż jego niewielkie formaty jego wizja otaczającego go szybkimi, które nie spełni naszych
pieniędzy przeznaczyłem na brzegu łóżka, pojawiły się z nich zmuszany do trzynastego roku rozpoczął studia
prawnicze na.

Taylah October 23, 2014 at 03:37

basic categories of back pain treatment: therapeutic stretching and exercise, hot and cold therapies, support belts
and braces, and surgical procedures. Some therapies may continue to be helpful
in reducing symptoms even while you use magnetic bracelets.
People who goo to a pain clinic will normally receive a
pain management plan that not only includes medications and therapies for their treatment, but also lifestylee changes to help them cope with daily activities.

save price November 17, 2014 at 09:55

It is ideal to move during off-peak times which are
usually between-dates of the month. But in cases when accidents do happen, it is best to have something there
to cover for you financially. They schedule the special discount
on the products such as 50% discount on home d.

website January 7, 2015 at 18:09

I pay a quick visit daily some sites and information sites to read articles, but this web site presents quality based posts.

symphony suites condominium EL Development January 12, 2015 at 07:56

This is my first time visit at here and i am truly happy to read all at single place.

Don March 1, 2015 at 13:31

Youu made some really good points there. I looked on the net to find out more abut the issue and
found most indivgiduals will go along with your views on this website.

business consultancy Asia Pacific March 31, 2015 at 09:44

Why viewers stilll use to read news ppapers when in this technological
world all is accessible on web?

Pirate Bay March 31, 2015 at 11:54

Net Turtle permits you to download anything from the
Internet, regardless of whether there is a limit on the Black – Berry for file size.
Your IP address is really a dead give away to your online identity.
Christmas could be the only birthday I know of this the One Whose Birth we
are celebrating provides gifts instead of receives them.

cheap price April 11, 2015 at 06:47

Cheap Price in Email Marketing have much better memory-retention worth,
so they’re perfect for making customers much more familiar with products that aren’t really
that fascinating. For more RAM up to 8GB you can pick one
from the Asus A52 series. And thanks to the advance of technology you
can get cheap rotors for your car that are of good quality and make a
significant improvement to the performance of the brakes of your car.

rea May 11, 2015 at 06:41

Nice blog here! Additionally your site so much up very fast!
What host are you the use of? Can I aam getting yoour affiliate
hypperlink for your host? I desire myy web site loaded up as quickly as yours lol

granite worktops london June 4, 2015 at 06:55

It suits every look, call it modern or traditional. One of these is
the fact that granite worktops, as well as quartz stone worktops and marble
kitchen surfaces, will always be unique. Granite is a very
durable and heat resistant rock with a combination of mica, feldspar and quartz
which makes it the perfect material for making kitchen worktops.

Previous post:

Next post: