5 a day – that is the DGE recommendation when it comes to fruit and vegetables. But how do you create so many servings? Our tips will help you!
What does 5 a day mean?
The 5 a day rule refers to an official recommendation of the German Nutrition Society (DGE), according to which you should eat 5 servings of fruit and vegetables per day. More specifically: 3 servings of vegetables (around 400 grams) and 2 servings of fruit (around 250 grams). This should provide the body with sufficient vitamins and healthy phytochemicals every day, which supports health – for example, the risk of cardiovascular diseases is reduced. However, only very few Germans achieve these quantities – on average, only around 20 percent of us eat that much fruit and vegetables a day.
5 a day – is that enough fruit and vegetables?
In fact, researchers argue about the extent to which the 5 a day rule makes sense at all – there are different studies with different results how many fruits and vegetables are optimal for our health every day. Would you like two examples?
- Only with at least seven servings of fruit and vegetables can we significantly reduce our risk of dying from cardiovascular diseases, strokes and cancer. This was the result of a study published in 2014 by University College London (UCL). 65,000 people had been screened for eight years. Those subjects who had consumed seven or more servings of greens had a 42 percent lower risk of death during the study period than those who ate less.
- US researchers at the National Institutes of Rockville came to a different conclusion in a meta-analysis: They compared data from a total of 833,000 people from 16 different studies. Accordingly, the risk of premature death decreased by five percent per daily serving of fruit and vegetables. But: More than five servings of fruit and vegetables a day no longer had a measurable effect on the mortality of the participants. However, the researchers admit that the data cannot be used to directly deduce whether the high consumption of fruit and vegetables is actually responsible for the lower mortality, as other factors could also play a role here. Still, they conclude from the data that 400 grams of fruits and vegetables a day might be enough.
And what does that mean for our diet?
The research continues to this day as to how many fruits and vegetables per day really offer optimal protection. So the 5 a day rule has a slightly cracked image. Prof. Dr. Heiner Boeing from the German Institute for Nutritional Research in Potsdam still thinks the statement is correct: "Fruit and vegetables primarily help against cardiovascular diseases and reduce the risk of colon cancer by 40 percent, so the message of '5 a day' is then after all not for nothing."
We should also note that the "5-a-day" amounts are a guide and not a recommendation. In other words: Even those who eat less than around 650 grams are definitely doing something good for themselves and don't have to have a guilty conscience.
It is also wrong to say that fruit is less valuable than vegetables. "Eating fruit is easier to integrate into our everyday lives. It is best to swap it with unprofitable snacks," says Boeing. Incidentally, it is not a utopia to integrate five types of fruit and vegetables into everyday life – in southern countries like Spain that is quite normal.
Tips for nutrition: How to get enough fruit and vegetables
It is not always easy to follow the 5 a day rule. So that you get enough vitamins and minerals from fruits and vegetables, we have some tips for you:
- When you eat bread or rolls, always put a lettuce leaf over the margarine or butter and also decorate the topping with tomato, cucumber or radish slices.
- Serve vegetables as a side dish with every hot meal. Ideally fresh and regional, that ensures variety. But frozen vegetables are also better than none – in fact, they often contain more vitamins than vegetables that lie unused in the kitchen for several days.
- Treat yourself to a small salad every day as a starter before lunch.
- Vegetable sticks are ideal as a snack between meals – you can also eat a homemade dip, for example made from healthy low-fat quark with herbs and onions.
- A serving of fruit can be easily consumed with an unsweetened smoothie. If it has to go fast, an unsweetened fruit juice is also allowed.
- Just like vegetable sticks, apples or pears are good as a small snack between meals.
- Are you a fan of muesli, porridge or quark? Excellent! They can be spiced up with fruit, especially berries give your meal a real taste kick.
- It is best to buy fresh fruit and vegetables from the farmers at the weekly market – preferably in an organic version. Because the shorter routes and good growing conditions mean that the foods are usually more aromatic and taste much better right away.
- Extra tip: Try to consume your fruit portions before the evening – the carbohydrates they contain could interfere with fat burning.
Four good reasons for more vegetables and fruit
Powerful force
Vegetables and fruits are good sources of vitamins (A, C, folic acid), minerals (potassium, calcium, magnesium, iron) and phytochemicals (beta-carotene, lycopene, polyphenols). We know that many of these nutrients are only really powerful when they work together and can protect us from inflammation and infections. But studies have shown that it doesn't get any healthier than healthy. Above all, those who are poorly nourished or who smoke benefit most from eating plenty of vegetables and fruit.
Displacement artist
Vegetables are usually low in calories and, thanks to their water content, fill the stomach quickly. This leaves less space for meat, which we already eat in abundance. And also for side dishes that are rich in starch or carbohydrates, such as rice and pasta, which have significantly fewer vitamins and minerals than vegetables, but provide more calories.
Slimming
Those who eat a lot of vegetables tend to be less prone to being overweight than those who don't like vegetables. Significantly overweight (BMI 30 and above) is a risk factor for certain types of cancer and cardiovascular diseases. So, increase your vegetable consumption and your fruit consumption …
Pleasure factor
It just tastes great. Whether steamed and refined, baked as a casserole or marinated as an antipasti. It is best to make sure that you buy vegetables according to the season.
Reading tip: You can find out more about the HCG diet here.
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