How do you eat 10 a day?

A recent review has suggested the health benefits from eating TEN a day far outweight the government guidelines of FIVE a day.

In this meta-analysis of 95 studies (142 publications), reductions in risk of cardiovascular disease and all-cause mortality were observed up to an intake of 800g/day of fruit and vegetables combined.

The most mind-blowing statement was that "an estimated 5.6 and 7.8 million premature deaths worldwide in 2013 may be attributable to a fruit and vegetable intake below 500 and 800g/day, respectively, if the observed associations are causal."

Whilst there are some limitations to the study, this really gets you thinking.

Struggling to get 10 a day?

Here are three sample daily 10+ F&V Menus which show how it can be done the numbers in brackets show F&V count. You will see that we go heavy on the veggies and limit fruits. This is due to the fructose (sugar) content of fruit and its potential to stimulate the appetite:

Scientific review: Aune D Giovannucci E Boffetta P Fadnes LT Keum N Norat T Greenwood DC Riboli E Vatten LJ Tonstad S (2017) Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and dose-response meta-analysis of prospective studies International Journal of Epidemiology dyw319. doi: 10.1093/ije/dyw319