We now know that the government initiative of ‘5 a day’ that was rolled out in 2003 was not nearly enough to prevent disease and keep the body healthy. The optimum portions of vegetables and fruit each day is 10. This has been proven to be more effective and providing a variety of essential nutrients to keep our bodies and brains heathy. It is for this reason you will hear me talking about 10 a day on a regular basis.

These nutrients are essential for a number of functions within the body:

  • building blocks for bones
  • repair cells
  • repair nerve damage
  • heal wounds
  • convert food into energy
  • prevent disease by strengthening immune system
  • produce digestive enzymes
  • enable us to see, hear, feel, taste and smell

Without a full set of daily essential nutrients going into the body, something somewhere will stop functioning effectively. not to mention the first place a problem usually occurs is the digestive system itself. Causing IBS symptoms such as pain, bloating, constipation or diarrhoea.

I have been counting these past few days to see how I am doing with my 10 a day and without particularly trying it seems that I normally manage my 10 portions a day. I thought it may be helpful to clarify what a portion is, so I have included this info for you also as well as listing a few days worth of 10 a day so you can see hw simply you can ensure that you are getting enough nutrition to keep your body strong and healthy for years to come.

A portion is:

  • 1 banana, apple, orange, peach, kiwi
  • 1 slice of melon
  • 5 – 10 berries
  • 3 florets of broccoli or cauliflower
  • a slice of cabbage,
  • 3 sprouts,
  • 4 spears of asparagus
  • A tablespoon of hummus
  • ½ avocado, 1 tablespoon of guacamole
  • 2 sticks of celery
  • large handful of spinach
  • A tablespoon of loose sweetcorn, or ½ cob
  • ¼ of an onion
  • ½ bell pepper
  • 1 large mushroom or 3 small mushrooms
  • 2 beetroot
  • ½ beef tomato, 3 normal sized tomatoes, 5 – 7 cherry tomatoes
  • 1 large carrot, 3 Chantenay carrots
  • ½ grapefruit
  • ¼ cucumber or 1 small cucumber
  • 5 dried apricots
  • large handful fresh herbs
  • 5 – 10 olives

 

My 3 day ’10 a day’ diet

Day 1

  • celery sticks whilst preparing stew
  • roast aubergine with spicy rice and sweetcorn for lunch
  • 5 Apricots
  • 10 olives
  • 1 bowl of sweet potato and carrot soup
  • Oat cakes with cucumber, yellow pepper and apple

Day 2

  • banana with cereal for breakfast
  • spinach, avocado, tomato and egg for lunch
  • bowl of cherries for a snack
  • mackerel with broccoli and sweetcorn and orange pepper for dinner
  • raspberry’s and oat cream for desert
  • hummus and crackers for snack

Day 3

  • porridge with a banana and blueberries for breakfast
  • salad with lettuce, watercress, pepper, olives, sweetcorn and tuna for lunch
  • guacamole with rice cakes as a snack
  • an apple
  • vegetable stew with celery, sweet potato, carrots, turnip and tomatoes.

Hopefully this has given yo a little insight as to how much easier getting your 10 a day into your daily diet can be. This will help you to prevent ill health now and in the future.