Defining 10 portions of fruit and vegetables a day
The recommendation of eating 10 portions of fruit and vegetables a day is an aspirational guideline, built upon extensive scientific research, most notably from a large-scale study by Imperial College London. It extends beyond the more familiar '5-a-day' message to highlight the significantly increased health benefits that can be gained from higher consumption. A single portion is typically defined as 80g of fresh, frozen, or canned fruit or vegetables. This translates to a target of 800g of produce daily, offering maximum protection against chronic diseases such as heart disease, stroke, and certain cancers. The key is to consume a wide variety of different fruits and vegetables to benefit from the full spectrum of nutrients and plant compounds.
What counts towards your 10 portions?
To make this target feel more manageable, it's helpful to understand what counts as a portion. Examples of a single 80g portion include:
- One medium-sized fruit like an apple, banana, pear, or orange.
- Two smaller fruits, such as plums, kiwis, or satsumas.
- A handful of berries, grapes, or cherries.
- Three heaped tablespoons of cooked vegetables like spinach, peas, or sweetcorn.
- A side salad equivalent to a small bowl.
- Two broccoli spears.
- Half a large vegetable, like a pepper or avocado.
What doesn't count, or is limited?
Some items should be consumed in moderation or do not count towards the total:
- Juice and smoothies: Only count as a maximum of one portion per day, regardless of the amount consumed. Juicing releases sugars that can damage teeth.
- Beans and pulses: Only count as a single portion per day, no matter how many you eat. While excellent for fibre, they lack the broad range of nutrients found in other produce.
- Starchy vegetables: Potatoes and similar starchy tubers are not included as they are nutritionally classed as a carbohydrate. Sweet potatoes, parsnips, and swedes, however, do count.
The significant health benefits of a high fruit and vegetable intake
The evidence supporting a higher intake of fruit and vegetables is compelling. By increasing consumption from around five to ten portions a day (from 400g to 800g), the risk of cardiovascular disease decreases by an impressive 28%, and the risk of premature death falls by 31%. Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fibre, which work synergistically to provide these protective effects.
Reduced risk of chronic diseases: High intake is linked to a lower risk of several major health issues:
- Cardiovascular disease: A reduced risk of heart attacks and strokes, thanks to the beneficial effects on blood pressure and cholesterol.
- Certain cancers: Evidence shows a reduced risk, with specific vegetables like cruciferous and green leafy types offering particular protection.
- Obesity and weight management: High-fibre produce increases satiety and can help with weight control by displacing higher-calorie foods.
Improved overall well-being: Beyond disease prevention, increased consumption offers numerous other benefits:
- Better mood and mental health: Nutrients like B vitamins and antioxidants are associated with improved mood and lower stress levels.
- Enhanced digestion: The high fibre content helps maintain healthy bowel function and prevents constipation.
- Glowing skin: Vitamins C and E support collagen production and protect against UV damage, contributing to healthier-looking skin.
Comparison: 5 portions vs. 10 portions
While the '5-a-day' recommendation is a good starting point, research indicates that doubling this intake leads to even greater health protection.
| Feature | 5 Portions a Day (approx. 400g) | 10 Portions a Day (approx. 800g) |
|---|---|---|
| Scientific basis | World Health Organization recommendation based on minimum requirements for good health. | Study by Imperial College London showing maximal benefit at 800g per day. |
| Reduced risk (premature death) | Associated with a 15% lower risk of premature death compared to no intake. | Associated with a 31% lower risk of premature death compared to no intake. |
| Reduced risk (heart disease) | Linked to a 16% reduced risk. | Associated with a 24% reduced risk. |
| Reduced risk (stroke) | Linked to an 18% reduced risk. | Associated with a 33% reduced risk. |
| Feasibility | An established and widely promoted target that many people still struggle to meet. | An aspirational goal that requires more conscious effort but offers greater rewards. |
| Nutrient density | Provides a good base level of vitamins, minerals, and fibre. | Offers a broader and higher concentration of beneficial plant compounds and micronutrients. |
Practical strategies for hitting your 10-a-day
Achieving the 10-portion goal may seem intimidating, but with some strategic planning, it is highly achievable. The key is to incorporate more fruits and vegetables throughout each meal and snack, rather than trying to eat a large volume at once. A diverse range of colours will also ensure you get a wide array of nutrients.
Here are some actionable tips:
- Breakfast: Add a handful of berries to your porridge or yogurt (1 portion). Include chopped peppers, spinach, and onions in an omelette (2-3 portions).
- Lunch: Make your salad the main event, filling it with leafy greens, tomatoes, cucumber, and colourful peppers (3-4 portions). Bulk up a sandwich with extra lettuce, tomato, and avocado (1-2 portions).
- Dinner: Dedicate at least half of your plate to vegetables. Add a side of steamed broccoli or roasted carrots and asparagus (2-3 portions). Incorporate plenty of chopped vegetables like onions, carrots, and celery into pasta sauces, curries, and stews (2-4 portions).
- Snacks: Snack on whole fruits like an apple or banana (1 portion). Keep cut-up raw vegetables like carrot sticks, cucumber, and bell peppers on hand with a side of hummus (1-2 portions).
- Use frozen produce: Frozen fruits and vegetables are just as nutritious as fresh and often more affordable. Add frozen berries to smoothies and frozen peas or corn to rice dishes.
- Get creative: Invest in a blender for making nutrient-packed smoothies. Explore new recipes and cuisines that naturally use a high volume of vegetables, like stir-fries or vegetarian curries.
For more great ideas, check out the resources from the Harvard T.H. Chan School of Public Health, which offers practical guidance on increasing your vegetable and fruit intake.
Conclusion
While the standard '5-a-day' recommendation is a valuable baseline for maintaining good health, the science is clear that consuming 10 portions of fruit and vegetables a day provides significantly greater protection against chronic diseases and premature death. Far from being an insurmountable goal, achieving this target is feasible through conscious, incremental changes to your diet. By incorporating a greater variety of colourful produce into every meal and snack, you can harness the powerful nutritional benefits to improve your long-term health and vitality. Focus on gradual progress rather than perfection, and any increase in your daily intake will yield valuable health benefits.
