Why Five-a-Day Still Matters — and Why You Might Need Even More
Most of us have grown up hearing about the “five-a-day” campaign — a public health message rolled out in the UK in the early 2000s (inspired by earlier initiatives in the US) to encourage people to eat at least five portions of fruit and vegetables every day. But fast forward to today, and surveys show the average Brit is still only managing about three portions daily.
If you care about your heart health, energy levels, and long-term wellbeing, it might be time to revisit the five-a-day message — and take it seriously. New research continues to confirm what nutrition professionals have said for decades: the more fruit and veg you eat, the better your health outcomes.
The Link Between Fruit, Veg, and Heart Health
Large European studies have tracked people’s diets and health over many years, and the findings are consistent: those who eat more fruit and vegetables live longer, with lower rates of heart disease, stroke, and even certain cancers.
Even just two portions a day is linked with a reduced risk of early death compared to people eating fruit and veg only a few times a week. But the benefits grow the more you eat. Fruit seems to provide benefits at around two portions per day, while vegetables keep offering protection as intake climbs — with the greatest heart benefits seen in people who regularly eat between five and ten portions daily.
So while “five-a-day” is a good baseline, experts now suggest that aiming higher — closer to seven to ten portions — may be even more protective.
Why Don’t We Eat Enough?
If you ask most people, they’ll say they know fruit and veg are “healthy.” But knowing and doing are two different things. Here are the barriers I hear most often:
Time and convenience – chopping veg or preparing salads feels like too much effort when you’re busy.
Confusion over portions – many aren’t sure what actually counts as “one of your five-a-day.”
Cost and waste – worrying that buying fresh will be too expensive or spoil before it’s eaten.
Mixed messages – especially about fruit, with some people avoiding it because of its natural sugar.
The key is making small, practical adjustments that slot into your routine without feeling overwhelming.
Five Practical Ways to Get More Fruit and Veg
1. Start small, then build
If you’re not even close to five-a-day, don’t set yourself up for failure by overhauling everything at once. Add one extra portion and repeat it daily until it becomes habit.
Breakfast: Stir berries into porridge, or add sliced banana and a spoonful of nut butter to wholegrain toast. If you prefer savoury, mushrooms and tomatoes on toast count as two portions straight away.
Lunch: Upgrade a plain cheese sandwich by adding sliced avocado, cucumber, and tomato. If you usually grab a meal deal, swap the crisps for a side salad or fruit pot.
Dinner: Make half your plate vegetables. For example, roast carrots, courgettes, and peppers alongside your main, or mix extra frozen veg into pasta sauces and curries.
The trick is consistency. Once one new habit sticks, add another. Over time, five-a-day won’t feel like effort.
2. Rethink your snacks
Snacking is one of the easiest ways to boost your intake. Instead of a packet of crisps or chocolate bar, try:
An apple or pear with a handful of almonds.
Carrot sticks, cucumber, or celery with hummus.
Rice cakes topped with mashed avocado and cherry tomatoes.
A small tub of Greek yoghurt with chopped fruit and a sprinkle of seeds.
And if you worry about fruit being “too sugary,” remember that whole fruit comes with fibre, vitamins, and antioxidants. Unlike refined sugar, it digests slowly and doesn’t cause the same blood sugar spikes.
3. Stock up smartly
One of the biggest barriers is worrying about food waste. This is where frozen, tinned, and pre-prepped produce come into their own:
Frozen fruit and veg are often just as nutritious as fresh because they’re frozen soon after harvesting. Keep frozen peas, spinach, berries, and mixed veg on hand for quick meals.
Tinned beans, chickpeas, and lentils count towards your five-a-day and are perfect for soups, salads, and curries.
Pre-cut fresh options like stir-fry mixes or salad bags save time if chopping feels like a hassle.
Stocking your kitchen with options that last longer means you’ll always have something on hand — no excuses.
4. Sneak it in
Not every portion needs to be obvious. You can quietly boost your veg intake without changing what you love to eat:
Blend butternut squash or red peppers into pasta sauces.
Add grated courgette or carrot into muffins or flapjacks.
Mix lentils into Bolognese or shepherd’s pie.
Use veg sticks instead of breadsticks for dips.
Soups and stews are also brilliant — they’re hearty, filling, and can easily deliver three or more portions in one bowl.
5. Make smoothies wisely
Smoothies are a convenient way to pack in nutrients, but there are a few rules to get the best out of them:
Stick to one small glass (150ml) per day to avoid overdoing fruit sugar.
Balance fruit with veg — spinach, kale, or cucumber work well without overpowering the taste.
Add protein (like Greek yoghurt, milk, or protein powder) and healthy fats (chia seeds, nut butter) to make it a satisfying meal or snack.
Think of smoothies as a booster, not your main source of five-a-day.
What Counts as a Portion?
The NHS keeps the guidance straightforward:
One medium apple, pear, banana, or orange.
Two smaller fruits, like kiwis or plums.
A handful of berries or grapes.
Three heaped tablespoons of cooked veg (peas, carrots, sweetcorn).
A cereal bowl of salad or leafy greens.
Three heaped tablespoons of beans or pulses (counts once per day, no matter how much you eat).
One 150ml glass of fruit juice or smoothie (again, max one per day).
The Bottom Line
Your five-a-day isn’t just a catchy slogan. It’s one of the simplest, evidence-based ways to protect your heart, reduce your risk of disease, and support overall health. And while five is a good starting point, aiming for more — closer to seven to ten — can provide even greater benefits.
Start small, make it practical, and build habits you’ll actually stick with. Soon, eating plenty of fruit and veg will feel like second nature.
Feeling overwhelmed by type 2 diabetes, high cholesterol, or just not knowing where to start with your health? You’re not alone. Making changes can feel confusing and frustrating, but you don’t have to figure it out by yourself.
As a registered dietitian, I take an evidence-based, personalised approach to help you navigate nutrition, manage your blood sugar, and support your heart health — in a way that actually fits your life.
Click here and book a free discovery call today, and let’s create a realistic plan together so you can feel more in control of your health and confident about the choices you make every day.