We should now be aiming for 7 or more portions of fruit or vegetables a day, say the authors of a large public health study conducted in the UK. Out of the 65,000 adults surveyed in this 7-year study (published 31st March 2014 in the Journal of Epidemiology and Community Health), it was found that people consuming 7 or more portions of fruit or veg a day had a 42% lower risk of cancer and cardiovascular-related deaths than those eating just one portion or less. Oyinlola Oyebode of University College London and colleagues state that not any form of fruit will do, as canned or frozen fruits actually increased mortality rates by an extra 17% per portion intake. In fact canned fruits and likewise may be offering false reassurance whilst silently tipping the sugar balance. On the plus side, consuming vegetables or salad were found to offer the most protection.
Although the UK recommends eating 5 a day (2 fruits and 3 veggies equating to 400g), Australia already campaigns for 7 a day (2 fruits and 5 veggies). There is a great website (http://www.gofor2and5.com.au/) explaining portion sizes, with great tips and recipes. Likewise the US advises half of your plate should consist of these food groups (http://www.fruitsandveggiesmorematters.org/dietary-guidelines-for-americans)
Although this study did not consider the link between poverty or socio-economic class with the eating habits of those not consuming enough fruits/vegetables, there is ample scientific evidence promoting the health benefits of these foods. One thing we can do is buy local produce in season. There’s a hefty price associated with imported goods and although we are in an era of “getting whatever we want, whenever we want”, there’s something to be said for buying what’s naturally in season. Not only will you be purchasing cheaper and fresher products, you will also be supporting your local primary industries.
I believe the obvious message here is to try to eat more fruit and vegetables. Yes, we have busy hectic lifestyles with little time to cook elaborate meals for hungry children but every bit helps and the sooner we start these good eating habits the better!