5/7/10 A-Day

5-A-Day seemed imposible (2003)

It may seem impossible to consume the recommended five fresh fruit and vegetables a day but when adding some to/in each meal it will soon add up.
For instance: a glass of fresh fruit juice for breakfast; a salad of sort for lunch; an apple or banana as a snack during the day; 1-2 vegetables for dinner and some fruit for afters; and hey presto there you have your 5 a day! Remember that frozen vegetables are just as healthy as fresh ones.
Another tasty way of upping your daily consumption is to make a stir fry, if you like stir fries, remember that light soy sauce is cheaper from Chinese supermarkets and/or from small ethnic grocers and/or from the market and remember it is posible to purchase gluten free soy sauces.

Moneysaving tips

  • Don’t purchase a pre packed bag of carrots when you only need 1-2, buy them loose, its cheaper and more cost effective in the long run.
  • Don’t purchase prepared fresh salad and/or grated cheese, do it yourself and save at least ½ the cost, the same applies to diced chicken/meat for stir frying cut it yourself and save money.
  • Buy a lump of cheese and grate it then put it into a freezing bag and freeze what you don’t require today.
  • Ditto for the cut chicken/meat buy chicken breast with the bone in and cut it your self, buy a cheap joint of meat and dice it, split what you don’t require into portions and place these in freezer bags and freeze for later usage (remember to mark – with a permanent marker pen – what is inside the bags).
  • Don’t throw away the chicken bones, nor the peelings from your vegetables. Just rinse it, place it in a saucepan and cover with water, add some herbs of your preferences, like: salt, pepper, garlic, onions, basil … you can put anything even salad into the pot. Let it cook for about 1 hour on very slow cook. Then strain it and you have a lovely stock for later usage.
  • It doesn’t have to be for soup, you can use the stock for gravy and sauce. If you froze the stock into ice-cubes then you can add 1-2 cubes into whatever you are cooking.

2014 introduced 7-A-Day even more imposible

In Australia, they advised people with this line: Five veg, Two fruit, at least looking at that it didn’t look quite as impossible. The one thing I was frantically searching for was how much was a portion of vegetables and/or fruit? I am making an executive decision and declare that a portion is 80g each.
What is 80g of cauliflower/broccoli? That’s approx. 3 florets.
I also found that onions are part of the counting. Great, when you cook everything from scratch, you will find that you are using onions nearly every meal. So, that’s one we don’t have to count.
A handful of frozen peas, carrots, sweetcorn’s, spinate, cabbage, leeks (and many more) is roughly 80g. I wouldn’t buy a bag of mixed vegetables as there are more of one item than another in the bag.

and then ->

2017 it became 10-A-Day totally imposible

 

It is more important to eat vegetables than stuff yourself with fruit, bearing in mind that fruit contains quite a lot of sugar. It’s vegetables that’s really good for you – so don’t think you can get away with just eating 10 portions of fruit – maybe do 7-8 portions of vegetables and 2-3 portins of fruit a day.
Well, a standard portion for an adult is 80g (I finnaly found my decision confirmed). A portion counts as 80g (3oz) of fruit or veg – the equivalent of a small banana, a pear or three heaped tablespoons of cooked peas, broccoli or spinach.
The new study concluded that an intake of 200g per day (800g is not realy necessary) – that’s just 2 ½ portions, was associated with a 16% reduced risk of heart disease, a 4% lower risk of cancer and a 15% reduction in the risk of premature death – definitely not to be scoffed at!
Some examples of 80g portions include: 5 spears of asparagus, 3 heaped tablespoons of beans, peas or sweetcorn, a 5cm piece of cucumber, 1 medium banana or apple or 2 small satsumas. And guess what, a small sweet potato counts as two! Great baked with a tasty topping for lunch, or as a side with dinner.
Having said all that, check this page from BBC:   What counts as five-a-day? – it’s a colour coded chart, and you can download a PDF file for each colour.

.10-a-day 9

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