What your portions of fruit and vegetables should really look like for a healthy lifestyle

Experts say a real serving weighs around 80g – the equivalent of eight “bouquets”. In a day it is ideal to consume 5 portions.

The advice was shared by the World Cancer Research Fund (WCRF), which said “most of us struggle to know how much a portion is”.

WCRF nutritionist Matthew Lambert told the DailyMail: “There are many health benefits to eating fruit and vegetables – whether fresh, frozen or tinned – they are real nutritional powerhouses.”

“Not only do they contain a number of different vitamins and minerals that support overall health, but they also contain plant chemicals called phytochemicals – many of which have antioxidant properties, which can help protect cells in the body from damage that can lead to cancer “says Matthew Lambert.

fruits

The World Health Organization (WHO) recommends eating 400g of fruit and vegetables per day (5 servings of 80g each) as part of a healthy and balanced diet to reduce the risk of serious health problems.

One medium-sized fruit, such as an apple, banana or pear, equals one serving.

But you would have to eat two kiwis, plums and satsumas to get another serving.

When it comes to berries, one or two hands is enough, and for large fruits like mangoes and pineapples, a slice or two is enough.

Dried fruit also counts towards your five servings a day, and a heaping tablespoon or 30g of raisins is one serving.

A 150ml glass of unsweetened fruit or vegetable juice is also enough to consider.

vegetables

But to make up a serving of vegetables, that includes broccoli, Brussels sprouts, and cauliflower. You need to eat eight pieces to get the full benefits.

A root vegetable such as a carrot or parsnip also counts.

For smaller vegetables like peas, sweet corn, or sliced ​​mushrooms, three or four heaping tablespoons will give you the right amount of nutrients.

Beans and lentils also count towards your five vegetables a day.

fiber

However, the NHS explains that beans and legumes only count towards one in five portions a day, no matter how many you eat, as they contain fewer nutrients than other fruit and vegetables, although they are a very good source of fibre.

Fruits and vegetables are a good source of vitamins and minerals. They are also an excellent source of fibre, which can help maintain a healthy gut, preventing digestive problems and even reducing the risk of cancer, says the NHS.

You should aim to eat 30g of fiber a day as part of a healthy diet, according to the NHS.

Matthew Lambert said: “Diets high in fiber can help reduce the risk of bowel cancer, as well as supporting digestive health. Not only does fiber help move food through the body faster, but high-fiber foods help us we feel full longer with fewer calories.”

“There is strong evidence that a high-fibre diet can help protect against weight gain – and we know that living with overweight and obesity can increase the risk of at least 13 types of cancer,” he added.

Eating plenty of fruits and vegetables can also prevent other diseases.

“One of the cancer prevention recommendations of the World Cancer Research Funds is to make vegetables, fruit, legumes (beans, peas and lentils) and whole grains an important part of your regular daily diet,” concluded Matthew Lambert, according to the Daily Mail .

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