How to easily get your ten a day

The UK Government recently changed the guidelines about how many fruit and vegetables we should be eating each day, based on the findings of a research study by Imperial College. The amount has doubled from ‘five a day’ to ‘ten a day’ in an attempt to help prevent heart attacks, strokes, cancer and up to 7.8million premature deaths worldwide each year.

This is because vegetables contain many nutrients and antioxidants which help to lower blood pressure and boost our immune system. Certain vegetables, such as broccoli, also contain compounds called glucosinolates which activate enzymes which May help to prevent cancer. Not only this but they also contribute to a healthy gut.

But what does ten a day look like?

The official guidelines state that one portion is 80g (approximately the size of the palm of your hand), so ten portions is 800g.

Eating almost a kilo of fruit and vegetables every single day sounds like hard work, but it doesn’t have to be. By adding extra veg to your breakfast, cramming them into smoothies, snacking on fruit and making one-pot dinners like curries where you can throw in whatever veg you like, it can be easy and fun.

Here are two sample menus showing how it can be easier than you think to get all of your veggies.

 

DAY ONE

BREAKFAST

Scrambled eggs on rye bread. On the side add half an avocado and fry up a handful of tomatoes and mushrooms.

250ml glass of orange juice

LUNCH

Lentil quinoa salad with spinach and citrus (click here for the recipe)

AFTERNOON SNACK

Banana

DINNER

Cauliflower and chickpea curry (click here for the recipe)

 

DAY TWO

BREAKFAST

Make a smoothie with a handful of oats, 1 banana, handful of frozen berries, stick of celery, pear, 250ml glass of orange juice

LUNCH

Beetroot soup with feta (click here for recipe)

AFTERNOON SNACK

Handful of nuts and dates

DINNER

Salmon tray bake with onions, peppers, courgettes and tomatoes (click here for recipe)