5 A Day is the name given to number of campaigns launched in United States, United Kingdom and Germany that aim at encouraging people to eat 5 portions of fruits and vegetables daily. 5 A Day campaign dates back to 1991, pioneered by national 5 a day partnership, national cancer institute and produce for better Health Foundation in United States. 5 A Day is based on advice from the World Health Organization, which suggests eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity.

What is 5 A Day proportion of Fruit and Vegetables?

The healthy combination of fruits and vegetables is a necessity to acquire your desired need of having 5 A Day. Read the combination given out hereafter, as it would work well for you:

• 1 apple, banana, pear, orange or other similar sized fruit
• 2 plums, Satsuma’s, kiwi fruit or other similar sized fruit
• 1⁄2 a grapefruit or avocado
• 1 large slice of melon or fresh pineapple
• 3 heaped tablespoons of vegetables, beans or pulses
• 3 heaped tablespoons of fruit salad or stewed fruit
• 1 heaped tablespoon of raisins or sultanas
• 3 dried apricots
• 1 cupful of grapes, cherries or berries
• 1 dessert bowl of salad
• 1 small glass (150ml) of pure fruit juice

How can you work your way to get 5 A Day?

Make it a must to start working for your five a day proportion. Bear in mind that 1) don't include all five portions overnight as a sudden change can cause uncomfortable bloating and gas, 2) don't rush out and buy a stack of fresh fruit and vegetables they will get rot in coming days, 3) build up gradually and make it a habit, 4) Almost all fruit and vegetables count towards your 5 A Day but avoid adding potatoes and cassava as they mainly contribute starch to the diet.

Try implementing healthy eating tips stated below and achieve your mission: Healthy Breakfast

• Take a glass of 100% pure, unsweetened fruit juice
• Cut up some fresh fruit over your breakfast cereal or hurl them in smatter of dried apricots / raisins
• You can also try a banana sandwich made with whole-meal / granary bread to have some extra fibre meal
• You can either go for a luscious fruit smoothie made from fresh fruit.

Healthy Snacking

• Look out for carrot batons, dried apricots, raisins and grapes at the supermarket. Eat up these as an alternative of chocolate / crisps.
• Make some starter like carrots batons, celery sticks, baby sweet-corn, asparagus tips and benefit from a low calorie dip
• Keep a piece of fresh fruit on hand, eat it before you reach for high sugar / calorie snacks

Good for you Lunch

• Make sandwiches using tomatoes, cucumber, mixed salad leaves
• Pitch a selection of fruit, vegetables and salad leaves together. sprinkle with a low calorie dressing and relish with a crusty whole-meal roll
• Making vegetable soup yourself is also a good option

Salubrious Evening Meal

• Include at least one vegetable in your evening meal
• Put in sliced vegetables to budge fries
• Make a fresh fruit salad for dessert

Healthy Eating Out

• Order a pure, unsweetened fruit or vegetable juice
• Request a side salad or vegetables instead of chips
• Order a fresh fruit salad for dessert

Benefits of Having 5 A Day:

Scientists and health researchers give following reasons to elaborate that why should one go for having 5 A Day:

• 5 a day program helps with many aspects of the diet i.e. it increases fibre intake, reduce fat intake, maintain healthy weight and reduce consumption of refined sugar.
• Fruits and vegetables are a good source of vitamins and minerals, including folate, Vitamin C and potassium. Healthy intake of these food components likely reduces risk of many cancers, including mouth and stomach cancer. It has been estimated that eating at least 5 portions, of a variety of fruit and vegetables a day, could reduce the risk of deaths from cancer by up to 20%.
• 5 A Day also reduce the risk of coronary heart disease and stroke.
• Evidence suggests an increase in fruit and vegetables ingestion can aid lower blood pressure, lessen the risk of cataracts and symptoms of asthma.
• Fruits and vegetables provide considerable dietary fibre that helps maintain a healthy gut and prevent constipation and other digestion problems. High-fibre diet also reduces risk of bowel cancer.
• Fruit and vegetables contribute to a healthy and balanced diet.