Q Now I’m hearing
I should be shooting
for 10 serves of fruit
and vegetables a
day. How’s it even
possible to eat
that many? DE
YOU HEAR RIGHT. Nutritional
authorities had been urging us for
years to have five serves of veg and
two of fruit every day – and, let’s be
blunt, even that’s been a bridge too
far for a lot of guys. Now a new study
led by the Imperial College London
has found that while seven helpings
of fruit and veg is good, 10 is better,
cutting your risk of heart disease,
stroke and cancer by a further 8, 15
and 9 per cent respectively. You can
sheet those benefits home to fruit
& veg’s positive impact on blood
pressure and cholesterol levels, as
well as the boost they give to your
immune system, the study authors
say. As to how you can ingest that
much fresh produce without turning
into a pumpkin, don’t sweat it, advises
MH nutritionist Jacqueline Alwill,
who says you’ll get the greatest
health fillip from making those extra
servings green veg rather than sweet
delights like pineapple and oranges.
“Start early, getting your first servings
at breakfast,” says Alwill. Two cups
(which equals two serves) of spinach
onto the pan with your eggs will look
like nothing once it’s wilted. Pack your
roll with good stuff at lunch, munch
on a carrot instead of bread in the
afternoon and go to town at dinner
with broccoli, cauliflower and peas
(frozen is fine). Still short? “A green
smoothie with zucchini, spinach,
avocado and frozen banana will get
you over the line,” Alwill says.WHAT’S A
SERVE,
ANYWAY?1 SERVE EQUALS
- ½ cup broccoli,
carrots, peas or
pumpkin - 1 cup lettuce
- ½ medium-
sized potato - 1 medium
tomato - 1 medium
apple, banana,
orange or pear
Ask
MH
LIFE QUESTIONS, ANSWERED
MAY 2017^17