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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Several Reasons To Include Broccoli In Your Diet

I’ve been trying to include Healthy Eating in my lifestyle for years but since getting my cancer diagnosis I’ve been trying even harder!

I’ve spent hours researching what foods are most nutritious and I’ve written blogposts about some of them:

My 5 favourite superfoods

But I seem to have overlooked writing anything about BROCCOLI which is bursting with



Folic Acid

Vitamin A

Vitamin C

Vitamin E

and more.

According to Huffpost, broccoli has a unique combination of anti-oxidant, anti-inflammatory and pro-detoxification components that make it a superfood worth eating. 

Kathleen Barnes is a passionate natural health advocate, author, writer and publisher who has devoted nearly 40 years to educating the public about healthy living. In her article 12 Reasons to Eat Your Broccoli she suggests that broccoli may be the single biggest health protector in the vegetable world.

Alison Hornby, a dietitian writing for the NHS Choices website, expresses a more cautious view about the benefits of eating broccoli but nevertheless gives the vegetable a thumbs up.

Broccoli may not live up to the hype, but nevertheless it contains many nutrients, such as folate, soluble and insoluble fibre, vitamins C and A, and calcium, which are needed for numerous functions in the body, writes Alison.

Nicola Shubrook at the BBC Good Food website is in no doubt that broccoli is good for you. She provides some interesting recipes which are useful if you don’t like the taste of broccoli and want to disguise it.

Steak & broccoli protein pots
Sesame salmon, purple sprouting broccoli & sweet potato mash
Poached eggs with broccoli, tomatoes & wholemeal flatbread
Wholewheat pasta with broccoli & almonds
Stir-fried chicken with broccoli & brown rice.

I don’t bother adding broccoli to other dishes. I want to keep as many nutrients as possible. I don’t like eating broccoli raw so I plunge it into boiling water for five minutes, strain and leave it in its own steam for a further five minutes. That way it’s slightly softened but still firm and bursting with benefits!

image credit:

Thanks for reading my blog today.

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