Are you eating 10-a-day?

An interesting article last year suggested that for a longer life you should eat more fruit and veg.

10 portions each day!

Researchers looked at more than 350 studies from around the world that examined the impact of fruit and veg consumption on a range of health outcomes, such as cancer and stroke, as well as premature death.

They found eating more fruit and veg was linked to a lower risk of getting these diseases and dying early when eating up to 800g a day (around 10 portions).

Although I enjoy fruit and veg, my heart sank. TEN seemed a bit too much of a good thing.

I’ve been aiming to eat my 5-a-day for several years now but I thought doubling the amount to 10 was a tad unrealistic. And then I started thinking about the portion sizes and wondered what exactly constituted a PORTION.

Consulting the oracle, the NHS choices website, turned up some useful info.

Some of the portion sizes I’ve had for 5-a-day are more like TWO portions. I’m already eating seven or eight portions of fruit and vegetables every day so it wouldn’t be too difficult to increase to ten.

However, the chief nutritionist for Public Health England explained to the BBC that setting a realistic target such as 5-a-day which people could actually achieve was more important. Dr Tedstone said, “Whilst consuming more than five portions of fruit and vegetables a day may be desirable … adding pressure to consume more fruit and vegetables creates an unrealistic expectation.”

According to a British Heart Foundation survey a couple of years ago,

only a third of adults in Britain achieve the 5-a-day target. The additional expense of fresh fruit and veg. was cited as the main reason for the low take up of the healthy eating target. I doubt that economic circumstances have altered sufficiently to lead to an increase of 5-a-day consumers.

Whether you’re aiming for 10-a-day or happy to settle for 5-a-day, you really should read this: 12 things that really shouldn’t count as your 5-a-day.

And, as you’d expect, the BHF has included red wine on the list.

Thanks for stopping by today. Hope your day is going well. 🙂

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What’s the most popular fruit in book titles?

Writing about my new top fruits started me thinking of books I’d read with fruit in the title.

I could only think of six:

A Clockwork Orange by Anthony Burgess

The Cherry Orchard by Anton Chekov

Oranges are not the Only Fruit by Jeanette Winterson

Each Peach Pear Plum by Janet Ahlberg

James and the Giant Peach by Roald Dahl

The Grapes of Wrath by John Steinbeck

Looks like Oranges and Peaches are the most popular fruits on my bookshelf.

What about yours?

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If you can’t eat citrus fruits for your Vitamin C, try these instead.

For years I’ve been keen on eating my five-a-day especially oranges.

From a very young age I’ve understood that oranges and other citrus fruits such as grapefruit, lemons, clementines, tangerines and satsumas are bursting with Vitamin C. And, indeed, oranges provide a very healthy 53.2mg of Vitamin C per 100g.

Unfortunately, one of the side-effects of my chemotherapy treatment is  mucositis which, in my case, is exacerbated by citrus fruits.

Once I’d worked out that it was my daily orange that was making the mucositis worse, I removed all citrus fruits from my diet immediately.

But I still wanted to get some Vitamin C from my five-a-day so looked for alternatives to the oranges.

And here are my top non-citrus fruits with Vitamin C:

Mango 36.4mg per 100g

Cantaloupe Melon 36.7mg per 100g

Orange 53.2mg per 100g

Papaya 60.9mg per 100g

Kiwifruit  92.7mg per 100g

Red Pepper 127.7mg per 100g

No problem getting Vitamin C into my five-a-day but I do miss the oranges.

oranges
image credit: https://pixabay.com/en/orange-citrus-fruit-fruit-healthy-1995079/

Thanks for reading my blog today.

You might also like to check out my Book of the Day.