Fruit, Vegetables and Heart Health

Categories: Diet, nutrition, heart health

Struggling to meet your 5 a day?

You wouldn't be alone - statistics suggest only 27% of adults aged 19–64 and 35% of those aged 65 and over meet this recommendation.

So why is it so important?

Fruit and vegetables are essential components of a balanced, nutritious diet. They provide vital vitamins and minerals, which contribute to immune health, digestion, and skin health. In addition, fruit and vegetables supply dietary fibre, supporting digestive function and promoting satiety. Research further indicates that increased intake may lower the risk of certain diseases, such as specific types of cancer, reduce blood pressure and help prevent obesity.

How much should you be eating?

Current UK guidance recommends consuming at least five different portions of fruit or vegetables daily.

According to The Eatwell Guide, approximately one-third of our daily food intake should consist of fruit or vegetables.

Eat well guide (3)

Incorporating a diversity of fruit and vegetables into your diet can ensure broad nutrient coverage, keep meals interesting, and help minimise palate fatigue.

Portion Sizes:

• A standard portion is 80g for fresh fruit or vegetables

• For dried fruit, a portion is 30g

  
  

The British Heart Foundation (BHF) provides a helpful guide to understanding appropriate portion sizes:

BHF – 2023 (1)

BHF – 2023 (1)

Fruit juice, beans, and pulses do count towards your five-a-day, but each type only counts once per day:

• 150ml for fruit juice

• 80g for beans and pulses

  
  

It is important to note that even if you consume two portions of fruit juice (e.g. 300ml), it will still only count as one portion towards your five-a-day.

How can you implement this?

Tips for Purchasing:

You don't always need to buy fresh versions to eat well:

• Utilise frozen aisles; many fruits and vegetables are available frozen, offering comparable nutritional value, reduced cost, prolonged shelf life and less waste.

• Choose tinned options in water (preferably not syrup or fruit juice), which are often cheaper, storage-friendly and do not be refrigerated until opened.

• Buy produce in season for better value and flavour.

• Shop at local markets for competitive prices and to purchase quantities tailored to your needs.

• Consider growing herbs or small plants indoors, such as watercress or basil.

Tips for Implementation:

• Plan meals to avoid waste and maximise ingredient use throughout the week.

• Incorporate vegetables into dishes with minimal added preparation; for example, add frozen spinach to baked beans when heating.

• Distribute fruit and vegetable intake throughout the day

• When boiling pasta, add frozen peas shortly before draining for added nutrition.

• Blend vegetables into sauces for a smoother texture, making it easier to increase vegetable content in meals.

• Opt for healthier cooking methods such as steaming, roasting, or grilling instead of frying in butter or cheese-based sauces and choose tomato-based sauces where possible to limit saturated fat intake.

What does this look like in a day?

• Breakfast : overnight oats with frozen berries,

• Mid- Morning: an apple

• Lunch: salad or vegetable sides

• Mid-afternoon: dried fruit and nuts as snacks

• Evening meal:  a side salad or steamed vegetables with dinner.

• Desserts: tinned pears with low-fat Greek yoghurt.

Top Tip = making small changes can have a big impact. Try increasing a little at a time.

Key messages

• Fruit and vegetable provide vital vitaminise and minerals to support with heart health, immunity and digestion

• Aim for 5 different portions a day

• Frozen, dried,  tinned and fresh all count

• Spread thought the day

• Make small changes to make a bigger impact.

If you’d like more personal advice or you have any queries about your diet or would like support in making changes, feel free to book a consultation by emailing:

dietetian.davies@gmail.com

References

British Heart Foundation. (2023). Healthy eating toolkit: Food portions. Retrieved from https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/healthy-eating-toolkit/food-portions.

British Dietetic Association. (2023). Fruit and vegetables: How to get five-a-day. Retrieved from https://www.bda.uk.com/resource/fruit-and-vegetables-how-to-get-five-a-day.html.

NHS. (2023). The Eatwell Guide. Retrieved from https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/

This blog post was written by Helena Davies, Clinical Dietician Specialist, with AI assistance.