5 a day ensures health

Do you eat enough fruits and vegetables to prevent disease?

5 a day ensures health

What is a portion of five a day?

  • 1.5 banana
  • 3 potatoes
  • 1.5 orange
  • 1 apples and 1 bulb
  • 2.5-3 carrots
  • 2 onions
  • 1/5 cabbage root
  • 1 stalled celery, 1/5 cucumber and 1 tomato
  • 1 toast salad
  • 1 glass of juice
  • 1 onion, ½ parika and ½ dl peas
  • ¼ cauliflower and 2 broccoli bouquets
  • 4 sprouts, 1 dl sugar peas and 1 dl green beans
  • 10 strawberries
  • 25 grapes
  • 7 plots

Source: Nutritionist Lise von Krogh

An adequate intake of fruits and vegetables can reduce the risk of developing cancer and cardiovascular disease.

If you eat enough fruit and vegetables, you also have less risk of being overweight, and it’s easier to lose weight.

Whole 96% of the population know that they should eat fruits and vegetables daily and that this is good for health.

But how many do you really follow the advice of eating five a day, ie 750 grams of fruit and vegetables?

The survey Know your body (2006) shows that women in Oslo eat 512 grams and men 458 grams of fruit and vegetables per day.

The intake varies according to income, education, diet habits, availability, etc. In general, we have grown better to eat fruits and vegetables, but we can be even better.

Several thousand nutrients in fruits and vegetables

Fruits and vegetables contain vitamins, minerals, fiber, carbohydrates, protein and fat. These are nutrients we must have in order not to develop deficiency diseases. In addition, the plant food contains lots of strong antioxidants, so-called phytochemicals.

Phytochemicals are natural substances that the plant uses to protect against sunlight, frost, insects, birds, riot, etc.

Many of these substances have strong colors and bitter taste. In the human body, phytochemicals act as active biological substances and protect us from the development of cancer, heart disease and other diseases.

Eat five a day and save money

Fruits and vegetables contain fiber and nutrients that saturate and give up to the stomach. Today, several food chains now offer cheaper fruit and vegetables. Reduced prices for fruit and vegetables also make us eat more.

5 a day ensures health

RIPS: Bear is also included in the five-day recommendation. Eat handful of rips instead of an apple. Did you know that berries contain antioxidants than fruits? Photo: Stockbyteª (

How to eat five a day

When you are going to eat five a day, you pay for a variety of meals. The health effect is even better if you vary with different types of fruits and vegetables. Remember that when fruit and vegetables are available, we eat more. And we eat even more if it’s cut in pieces.

Get the most out of your food and vary with:

  • Colors: Red, Yellow, Green, Purple, Blue, Green, White
  • Types: Leaf vegetables, inflorescence, citrus, root vegetables, kernels, vegetables, berries, herbs
  • Treatment: Raw and heat treated, for example. boiled, woket and steamed
  • Season: Spring, Summer, Fall and Winter
5 a day ensures health

VARIETIES WITH POTETS: For five a day a serving may be ordinary potatoes (on the right). Potato is an important vitamin C source in the Norwegian diet. If you use sweet potato (right) instead of then you get a good portion of beta carotene. Sweet potato is orange and sweet to taste and is used as a regular potato, but they are not related. Photo: Stockbyteª (


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