We at Kerry’s Fresh always knew the value of eating your greens!
New research suggests that eating 10 portions of fruit or vegetables a day – double the previously recommended five portions per day – may result in us living longer lives.
A study by Imperial College London, analysing the eating habits of two million people, found that this amount of fruit & veg could prevent 7.8 million premature deaths each year.
It may sound a lot – I’m sure we all know someone who struggles to hit the five-a-day target – but Kerry’s are here to prove that it is easier and more affordable to get your 10 a day than you might initially think.
What?
As well as fruit & veg, pulses such as beans, lentils and chickpeas can also count towards hitting that target. Also nuts, which are rich in fibre and a wide range of vitamins and minerals. This means beans on toast is contributing to your 10 a day. Suddenly it doesn’t seem so daunting, huh?
And even less so when you learn that 80g of fruit or veg constitutes a portion. That is the equivalent of:
- A small banana
- Four spears of broccoli
- A glass of fruit juice
- 7 cherry tomatoes
- Three tablespoons of beans, peas or spinach
How much?
A healthy diet does not have to be an expensive one – so you can dismiss that excuse straight away! You can reach the 10-a-day target and benefit your body without it hurting your wallet.
A Deluxe Mixed Box from Kerry’s Fresh is £17.99 per box including delivery. The contents of this box add up to an average of 72 portions of fruit or veg – enough for your 10 a day throughout the whole week!
Broken down, this is a cost of £2.57 per day for 10 portions of fruit or vegetables. For a family of four that is little more than £1o. A four-person takeaway is likely to cost twice as much as this, if not more.
It is not expensive to eat healthily, and Kerry’s are making it easier for you with our delivery service.
Find out more here.
How?
How can I fit in 10 portions of fruit & vegetables per day? By being well prepared and adding to your count little and often throughout the day, both at home and at work.
Breakfast has long been described as the most important meal, and it is a great opportunity for you to set the tone for a day full of delicious and nutritious fruit and vegetables.
A glass of fruit juice and any of the following and you are up to two portions already.
Breakfast ideas:
- Porridge with blueberries
- Beans on toast
- Eggs on toast with avocado
Portion count: 2
Sustaining your healthy eating when you leave the house is vital as this is where many people fall short due to laziness or convenience. Fruit boxes at work are becoming increasingly popular as a way of healthy office snacking. If your employer won’t pay for one, chip in with some work colleagues or bring fruit from home for your mid-morning snack.
Work Snack ideas:
- Banana, apple or pear
- Two satsumas
- 80g worth of fruit & nuts
Portion count: 3
Lunchtime is where you can really cash in by being prepared. A homemade salad is likely to contain at least two portions worth. If you aren’t keen on large amounts of salad, eat a sandwich which includes a little lettuce and tomato, and accompany it with cucumber or carrot sticks.
And ditch your fizzy pop or coffee for a refreshing smoothie. A fruit-filled smoothie is a goldmine of nutrition. These can be easily accessible in urban areas, but making your own at home gives you great flexibility to use your preferred ingredients and experiment with lots of different flavours.
Lunchtime ideas:
- Three-ingredient salad
- Sandwich with cucumber or carrot sticks
- Fruit smoothie
Portion count: 6
This is probably the time of day when the majority of us are already getting our recommended fix. Without sacrificing the meat or fish that you love and making your dinner less substantial, you can easily fit three portions of vegetables or salad into your evening meal. Remember, vegetables beautifully complement these proteins, which are also an essential part of our diets. The two certainly aren’t mutually exclusive!
Evening meal ideas:
- Stir fry containing pepper, onions, mangetout and baby corn
- Chilli containing mushrooms, kidney beans and butternut squash
- Chicken breast with mashed sweet potato, spinach and asparagus
Portion count: 9
You have come this far so finish off the day as you started it and reach your magic number! There is of course nothing wrong with divulging in some chocolate or cake as a well-deserved treat for eating so well throughout the day, but try to sneak one of these into your diet before bed!
Evening snack ideas:
- Two handfuls of berries
- Natural yogurt with berries
- Cheese & grapes
Portion count: 10
Mission accomplished. Let’s go again tomorrow…
