GEMCH Blog

Tips for Getting Your 5 a Day

What is the 5 a Day Campaign?

Fruits and vegetables—they’re colorful, they taste great, and they have loads of health benefits! Since we were kids, we were already encouraged to finish our fruits and vegetables because of how healthy they are for our body. But how much fruits and vegetables do we really need? According to the World Health Organization, it is recommended that we consume at least 400 grams of fruit and vegetables to fight off serious health problems such as heart disease, stroke, and some types of cancers. With this, the organization has started the 5 a Day program to help individuals make better food choices by keeping in mind that they need a minimum of five 80 gram portions of fruits and vegetables a day.

Benefits of getting your 5 a Day:

  • Fruits and vegetables are packed with vitamins and minerals that are essential to boosting your body’s immunity.
  • The fiber content of fruits and vegetables help in digestion and keep your gut healthy.
  • Fruits and vegetables are low in calories and can help maintain a healthy weight, lowering your risk of obesity.
  • Fruits and vegetable help lower your risk of cardiovascular disease, stroke, and some types of cancers.

Five Ways to Getting Your 5 a Day Every Day

While it may seem like an arduous task, getting your 5 a day each day is really easy as long as you stay mindful about your food choices. Remember, except for the starchy vegetables such as potatoes, cassava, and yams, almost all fruit and vegetables count whether they are fresh, canned, dried, or juiced.

Here are five simple ways to help achieve your 5 a Day:

  • Start early in the day- Breakfast foods are some of the most versatile foods to incorporate fruits and vegetable. Top your oats with fruits, add some greens to your omelet, add some berries to your pancake—the list is endless!
  • Substitute your snacks with fruits and vegetables- Love snacking? Why not try some berries, raisins or dried apricots? You can also have carrot sticks with a little bit of hummus. If you love chips, you can try some vegetable crisps. They are easy to make and really satisfying.
  • Double the amount of each serving- Fruits and vegetables are usually served as a side dish to heavier meals. Ask for a double serving of these “side dishes” on your next meal. They are low in calories and can help you eat a healthier and more balanced meal.
  • Use fruits and vegetables as ingredients- If you don’t like eating fruits and vegetables on their own, use them as ingredients in your favorite foods. Add them as pie fillings, toss them to your beloved chili recipe or grate some carrots or zucchini and sneak them into your baked goods.
  • Drink them- Fruit and vegetable smoothies are all the rage now in the food trend. It is easy to make and has the equivalent of two portions of either fruit or vegetable in one glass. For a more exciting treat, you can even freeze your smoothies and eat them as a sorbet or popsicle on a hot day.

There are no limits to how you can incorporate fruits and vegetables into your diet as there is so much variety to choose from. Eating 5 a Day is definitely an achievable goal and is enough to provide you with significant health benefits.

This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare providers.