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Celeb chef Jamie Oliver has stirred debate by calling the acquainted five-a-day message “a lie”. Talking to the Occasions, he argued that the true well being advantages of fruit and greens solely begin to add up at seven, eight and even 11 parts a day.
He is not incorrect that extra is best. Analysis exhibits us that the extra servings of fruit and veg we eat per day, the extra advantages we see to our well being. However the story of how 5 servings turned the usual suggestion is one in all science assembly pragmatism.
When the five-a-day marketing campaign was launched within the UK and Eire greater than 20 years in the past, it was by no means meant to be the “perfect” goal. As a substitute, it was a compromise—a quantity that struck a stability between the dietary proof and what public well being specialists thought individuals would possibly realistically handle. 5 parts was judged by researchers and entrepreneurs to be a easy, memorable and achievable slogan—one which would not scare individuals off.
In the present day, five-a-day is likely one of the most recognizable public well being messages—even when most UK adults nonetheless fall wanting it.
However it might be time for this messaging to alter, as a rising physique of analysis exhibits that increased fruit and vegetable intakes are related to decrease threat of continual illnesses.
A meta-analysis of over 2 million individuals discovered that whereas 5 parts lowered threat of continual illnesses corresponding to heart problems and most cancers, the best advantages have been seen at round ten parts of fruit and veg each day. One other UK research discovered that individuals consuming seven or extra parts of fruit and veg every day had a 42% decrease threat of loss of life in comparison with these consuming lower than one portion.
Excellence not often comes from doing the naked minimal—and the proof suggests we needs to be aiming increased.
Japan has lengthy beneficial ten (and extra) parts of fruit and greens a day. Mediterranean international locations, too, historically eat diets wealthy in contemporary produce, beans, and legumes. Analysis means that populations that comply with these dietary patterns are likely to have decrease charges of coronary heart illness and longer life expectancy. Comparable associations between increased intakes of fruit and greens and decrease threat of loss of life from any trigger are reported in Japan, too.
The analysis is obvious: increased consumption of vegetables and fruit on a regular basis brings tangible well being advantages. So whereas 5 parts is an efficient place to begin, aiming to incorporate extra vegetables and fruit into your each day food plan will carry even better well being advantages.
What counts as a portion?
However some confusion lies in what a “portion” actually means. The World Well being Group defines one portion as about 80g—roughly a handful. That might be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. If you break it down like this, eight to 11 parts throughout three meals and snacks turns into much less intimidating.
There are additionally many straightforward methods so as to add extra fruit and veg day by day. For breakfast, strive including berries to your cereal, a banana to your porridge or spinach in your omelet. For lunch, add salad to sandwiches, beans to your soup or additional veg into wraps.
Double up parts at dinner by consuming two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack sensible by reaching for fruit, veggie sticks with hummus or roasted chickpeas as an alternative of crisps.
You must also purpose to eat a rainbow of various vegetables and fruit throughout the week, as selection is related to even better well being advantages.
There is a widespread fantasy that solely contemporary fruit and greens depend. In actuality, frozen, tinned (in water or pure juice) and dried all have a spot. They are often cheaper, last more and sometimes retain simply as many vitamins as contemporary produce.
Juices and smoothies depend too—however solely as one portion a day due to their sugar content material.
The five-a-day message is a place to begin, however not the end line. Something is best than nothing—and for those who’re consuming only one or two parts now, getting to 3 or 4 is progress.
However the science is obvious: extra actually is best. Jamie Oliver could also be bold in suggesting 11 parts, however he is proper that aiming increased may carry large well being good points.
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Jamie Oliver is true—that is how a lot fruit and veg we actually needs to be consuming day by day (2025, September 6)
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