The well-known five-a-day rule for fruits and vegetables has long seemed like a simple and clear guideline for maintaining health. But today, this advice is increasingly being questioned. Celebrity chef Jamie Oliver recently challenged the relevance of the traditional rule, calling it a “myth” and urging a reconsideration of established norms. Is five portions really enough to improve health? Or does science already know a better way?
Key findings from new research
Modern scientific publications agree on one thing: the more fruits and vegetables we eat, the more reliable and noticeable the positive health effect. The results of a meta-analysis covering over 2 million people convincingly showed that those who consume at least 7–10 portions of plant-based foods daily are significantly less likely to face chronic diseases than those who stick to the standard “five.” According to the data, the risk of premature death for such people is 42% lower, and the likelihood of cardiovascular diseases decreases even more significantly.
Experts from the British Nutrition Association note: “Five portions is only a starting point, the minimum level from which to begin caring about your diet.” The higher the daily intake of fresh fruits and vegetables, the more clearly the protective effect on the body is manifested.
Why the “five portions” recommendation appeared
The history of the “five portions” guideline dates back to public health campaigns in the UK and Ireland in the early 2000s. At that time, experts were seeking a golden mean between scientific data on the benefits of vegetables and the actual eating habits of most people. The number five turned out to be simple, easy to remember, and not intimidating. The recommendation was enshrined in official documents and quickly became a recognizable slogan for marketers and the medical community.
Experts explain: this standard was created not as a maximum target, but as a compromise between theory and real practice. At that time, the goal was to make healthy eating accessible and achievable for a wide audience.
What has changed with new scientific data
Over the past ten years, large-scale studies have significantly expanded our understanding of the role of plant-based foods. A meta-analysis published in the journal Circulation in 2021 showed that the maximum reduction in cardiovascular disease risk is observed with the consumption of about 10 portions of fruits and vegetables per day. This study used data from more than 2 million adults from different countries, which increases the reliability of the results. Other British studies, including research from the University of London, point to a significant difference between those who eat less than one portion a day and those who reach seven or more—the advantage of the latter reaches 42% in reducing the risk of premature death.
An important detail: the effect increases up to a certain threshold, after which further increasing the number of portions provides diminishing returns. However, no study has found any harm from high volumes of fruits and vegetables in the diet.
The experience of Japan and the Mediterranean
Practice shows that many countries have long exceeded the five-portion guideline. In Japan, the official recommendation exceeds 10 portions per day, and these standards have been supported at the state level since the mid-1990s. Mediterranean countries such as Italy and Greece are renowned for their diet, rich in fresh vegetables, fruits, legumes, and greens. Their residents are traditionally characterized by a low incidence of cardiovascular diseases and high life expectancy.
Studies, including those from the Harvard School of Public Health, prove that following the dietary habits of the Mediterranean and Japan for many years is directly linked to longevity and a reduced risk of cancer, diabetes, and heart disease.
What counts as a portion and how to reach the target
The term “portion” in WHO and nutritionist recommendations means about 80g of product—this is approximately the amount that fits in an adult’s palm. For example, one apple, half a large bell pepper, two broccoli florets, three tablespoons of cooked beans, or a small handful of grapes—each of these portions is counted towards the daily norm.
Interestingly, not only fresh but also frozen, canned (without excess salt and sugar), as well as dried fruits and vegetables are counted towards the total. Juices and smoothies are counted only as one portion per day, even if the volume is large—because of the high sugar content.
Myths about freshness and availability
There is a common misconception that only fresh fruits and vegetables provide maximum benefit. In reality, modern freezing and preservation methods allow most valuable vitamins and micronutrients to be retained. For example, deep-frozen peas often contain no less vitamin C than fresh ones. Products canned in their own juice or water are convenient, available year-round, and can be a good alternative to fresh, especially in the off-season.
Nutritionists advise paying attention to the ingredients: choose products without added sugar, excess salt, and artificial preservatives. This approach helps make healthy eating possible for most families.
Practical tips for increasing portions in your diet
So how can you simply and stress-free increase the amount of fruits and vegetables in your daily menu? For breakfast, berries in porridge, banana slices in oatmeal, or spinach leaves in an omelet work well. For lunch, you can add salad to a sandwich, put a few spoonfuls of beans in soup, or add fresh tomatoes to a side dish. For dinner, it’s worth combining side dishes of broccoli, carrots, or cauliflower and trying new types of vegetables. For snacks, it’s better to choose an apple, carrot sticks with hummus, or a handful of nuts. It’s important to strive for variety—try fruits and vegetables of different colors throughout the week to provide your body with all the necessary components.
Typical mistakes include forgetfulness, monotony, and underestimating “hidden” vegetables in sauces, stews, and side dishes. Simple planning and small changes in habits will help gradually exceed the “five” and get closer to the latest recommendations.
Such recommendations have become especially relevant for two reasons. The first is that city dwellers today live in a constant race against time, which inevitably affects their physical and mental health. Low immunity and a high risk of cardiovascular diseases are just the tip of the iceberg.
The second reason follows from the first—physical inactivity. For the modern city dweller, the ideal rest is an evening on the couch with a smartphone in hand. This allows them to keep up with the pace, continue following the news, and relax at the same time by playing video games. In addition to regular games, gambling entertainment is also popular.
Online casinos really offer many opportunities for those who want to relax at home and at the same time get new experiences. You can choose the game that matches your mood—these can be card games, roulette, slots, and crash games, which have become popular in recent years.
Although the first crash game appeared only in 2022, since then developers have significantly expanded the range of such entertainment and made it more diverse. When this article was being prepared, our experts analyzed data from the website lucky-jet-game.com.in, which made it possible to conclude that crash games in general and Lucky Jet Game in particular are highly popular.
But even the most engaging online entertainment is still leisure that involves a minimal level of activity. This is another reason not to forget about the balance of fruits and vegetables in your diet.
Engaging elements and highlights
Have you thought today about how many portions of fruits and vegetables you’ve eaten? Maybe five is just the starting line, not the finish line for your heart health and longevity. A vibrant variety of fruits and vegetables gives your body more than any vitamins in a bottle. The more often we experiment with our food choices, the more confident we become on the path to better well-being.
Maybe today is the day to try an unfamiliar fruit or add a new vegetable appetizer to your dinner? Your diet is a field for experimentation and a path to a brighter, richer life.