5-a-day does not make you healthy, so it’s shocking to me that some “experts” are now recommending eating even less than this each day! This is something that I have thought for a long while and it’s a topic that has recently been in the news with some arguing we need 10 portions a day and others claiming just 3-4 portions of fruit and veg are enough. 

Both articles claim scientists came to these conclusions, so it’s no wonder we are always confused about nutrition and food guidelines when even the scientists studying the topic can’t agree.  There’s quite a difference between three portions and ten portions!

I cannot believe that you can be considered healthy if you only eat three portions of fruit and veg per day on average.   I also don’t believe you can claim you’re healthy if you only eat five. This is one of the disadvantages of 5 a day campaign as people believe all they need is five portions a day to be healthy, regardless of the rest of their lifestyle. I think you need more. Read on to learn why I think this.

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Are 5-a-Day Portions of Fruits and Vegetables Really Enough?

I think the whole 5-a-day campaign makes people think they are leading a healthy lifestyle if they follow this rule, but sadly that’s not true.  How do I know this?  Because I was one of them.

In my early twenties, I made sure I got my 5-a-day.  This whole campaign is shoved down our necks from school and is even on food labels.  We all know we should get our 5 portions each day.  Everyone knows this.  But I don’t believe it’s enough and it certainly doesn’t mean you’re healthy.

If I ever had a doctor’s appointment in my early twenties and they asked if I was healthy I’d always say yes.  But looking back, I wasn’t healthy at all!

The Misconceptions of the 5-a-Day Campaign

Sure, I got my 5-a-day, but that was the only healthy thing about me.  I smoked around 20 cigarettes a day, though I’d tell the doctor I only smoked 5-10, I drank most evenings by going to the pub for after-work drinks, I went out clubbing at the weekends and I honestly ate a LOT of junk.

But I got my 5-a-day so that meant I was healthy right?

Wrong.

I think this is the problem with the whole 5-a-day campaign.  They make you feel like you’ll be OK as long as you get your 5-a-day.  The problem is, that’s the bare minimum people should be eating.

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How a ‘Healthy’ Lifestyle Can Still Be Unhealthy

To show you what I mean here’s how a typical workday would have gone for me ten years ago.  This is when I worked in a popular High Street clothing store where we were all very social.  We went to the pub for lunch and after work most days:

Breakfast: orange juice (1 portion) and a high-sugar cereal and sugar-laden “healthy” yoghurt (not good)

Snack: crisps or pasty from Greggs which was next to our work, so often one of us would do a pasty run for everyone mid-morning (not good)

Lunch: Usually a pub lunch of a jacket potato with cheese, beans and salad or a cheese and beans toastie with chips and salad (2 portions at a stretch – the beans and the salad) – oh and sometimes a pint of cider and black, or a fizzy drink (not good)

Snack: A piece of fruit or 2 (1-2 portions) and chocolate/sweets (not good)

After work: crisps and a few pints of cider and black (not good)

Dinner: pub food, takeout, pizza (lots of pizza) or a microwave-type meal (possibly 1 portion, sometimes none)(basically not good)

Cigarettes: 10-20 depending on the length of time in the pub in the evening

I was a healthy weight and I didn’t have any illnesses, but as you can see, I was NOT healthy. 

I was squeezing in 5 portions of fruit/veg/salad a day, but the rest of my diet was pub food, microwave meals, takeout, and generally junk food! 

It totally counteracted anything good I was putting into my body. 

Plus I drank alcohol almost every day and smoked.  At the weekends my smoking and drinking habits would go through the roof as I went for a night out, or two, on the town.

I drank a lot of cider with blackcurrant. It was my drink of choice. People actually search online “is cider one of the 5-a-day” but obviously it’s not, sorry. It’s toxic alcohol and toxic sugar. It’s not good for you, no.

But I called myself healthy because I was a normal weight and I got my 5-a-day. 

I feel this is because it was drummed into me from an early age that you just need to get those 5 to be healthy.  Plus, if you’re a healthy weight, you’re healthy right? 

We now all know that’s a load of rubbish.  It’s what’s on the inside that matters.  And I’m sorry, but 5-a-day is simply not always going to cut it.

The Consequences of Misguided Perceptions About Health

Our society often equates being a healthy weight or meeting basic dietary guidelines with being healthy overall. But this oversimplified perspective can lead to neglecting other essential aspects of a balanced lifestyle. I fell into this trap myself, believing that getting my 5-a-day and maintaining a normal weight made me healthy. In reality, I was ignoring the damaging effects of my smoking, drinking, and poor food choices.

This unhealthy mindset is one of the significant shortcomings of campaigns like 5-a-day. While they encourage a minimum baseline of fruit and vegetable intake, they inadvertently reinforce the idea that this is all you need to be healthy. Unfortunately, as I learned the hard way, true health requires a much broader approach.

Now in my 30s, I am absolutely health-obsessed.  Perhaps subconsciously I know I need to make up for all those years of damaging my insides from a party lifestyle. 

Believe me, every day was a good day to party back then, we didn’t always wait for the weekends and often went out mid-week to cheap student nights as we were always on the guest lists for clubs and bars for working in a cool fashion shop.  I’d often sacrifice eating anything at all, just so I could spend more on alcohol and cigarettes.

Oh to be carefree and young.  Or totally stupid and unhealthy!

I can only wonder what damage this all did to my body and how much it has aged me prematurely and will affect my future health.  I pray I can reverse any ill effects through my total lifestyle overhaul.

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The Bigger Picture: Why We Need to Rethink 5-a-Day

As I’ve grown more mindful of my health, I’ve realised just how limiting and misleading the 5-a-day guideline can be. Yes, it’s a good starting point, but it’s far from the full story. Health is about more than just meeting a numerical target—it’s about what we eat, how we live, and how all these choices work together to support our well-being.

When I reflect on my past, it’s clear that simply ticking the 5-a-day box gave me a false sense of security. I was lulled into thinking I was doing enough when, in reality, I was doing the bare minimum for my body. I now know that aiming higher is not only possible but essential—for better health and a better planet.

My point is, getting 5-a-day does not make you healthy. 

I think it’s irresponsible of some articles to now suggest people only need as few as 3 portions a day to be healthy.  That’s so wrong in my opinion and going backwards.  There are no end of studies suggesting we need to up our intake and lead more plant-based lives, not only for the good of our health, but for the good of the planet too.

Of course, it’s not all about fruit and veg either, even though they play a major part.  I used to think I was healthy because I got my five a day, but the rest of my lifestyle was so unhealthy! 

What Does a Healthy Lifestyle Really Look Like?

You need to focus on all areas of your health to be genuinely healthy. You need to make sure you look after your teeth and have good oral hygiene. You need to exercise, daily. You need to experience nature. You need a good skincare routine. You need to focus on your mental health. You need to drink pure water. You need high-quality sleep. You need to destress and be calm.

Sure, five a day is a step in the right direction, and the very least you can do, but it’s not really enough and it’s not the only healthy lifestyle choice you need to make!

My Journey to 10-a-Day and a Healthier Life

I now regularly get around 10 portions of fruit and veg a day.  I almost never get ill or catch a cold.  I exercise regularly and thankfully I stopped smoking in 2011 and quit drinking alcohol. (I stopped drinking any alcohol for 10 years in total!).  I’ve been on a health mission to be the healthiest I can be since my 30s.  I turned vegan by the start of 2018. For a whole year in 2017, I ate no added or refined sugar as a health experiment and know to be cautious of my intake going forward.  I read articles and books, and watch food and healthy living documentaries every single day to inspire me and top up my knowledge. 

Simple Tips to Boost Your Fruit and Veggie Intake

Incorporating more fruits and vegetables into your daily routine doesn’t have to be difficult or expensive. With a few simple tweaks to your meals and snacks, you can easily surpass the 5-a-day guideline and enjoy the health benefits of a more nutrient-dense diet.

Here are some practical tips to get started:

1. Add Extra Veggies to Your Cooking
   Boost the nutritional value of your favourite dishes by adding more vegetables. For example:
   • Throw a handful of spinach or kale into pasta sauces, curries, or stews.
   • Mix grated carrots, courgettes, or peppers into casseroles or veggie patties.
   • Add diced onions, tomatoes, or mushrooms to your stir-fries or grain bowls.
2. Snack Smart
   Swap processed snacks for fresh fruits or crunchy vegetables:
   • Keep carrot, cucumber, or celery sticks in the fridge for easy snacking.
   • Pair apple slices with a small portion of nut butter for a satisfying treat.
   • Keep a bowl of mixed berries or chopped melon on hand for quick, sweet bites.
3. Start Your Meals with Salad or Soup
   Begin lunch or dinner with a salad or a vegetable-based soup to increase your veggie intake and fill up on fibre:
   • Make a vibrant salad with mixed greens, tomatoes, cucumbers, and seeds.
   • Prepare a comforting soup with ingredients like lentils, butternut squash, or leeks.
   • Use a light vinaigrette or lemon juice for dressings to keep it healthy.
4. Blend Your Way to Better Nutrition
   Smoothies are a great way to pack several portions of fruit and veg into one meal:
   • Use a base of leafy greens like spinach or kale, then add a banana or berries for sweetness.
   • Throw in extras like a tablespoon of chia seeds, ground flaxseeds, or almond butter for added nutrients.
   • Experiment with frozen fruit and veggies for a thicker, creamier texture.
5. Be Creative with Breakfast
   Start your day with a nutrient boost:
   • Top your porridge with fresh berries, sliced banana, or grated apple.
   • Blend a smoothie bowl and top it with fruits, nuts, and seeds.
   • Incorporate grated courgette or carrot into your pancake or muffin batter.
6. Batch Cook and Prep Ahead
   Busy days don’t have to mean unhealthy choices:
   • Prepare vegetable-rich soups, stews, or stir-fries in large batches and freeze portions for later.
   • Chop and store fruits and veggies in advance to make them grab-and-go friendly.
7. Choose Veggie-Rich Snacks and Sides
   Incorporate vegetables into every meal, even sides and snacks:
   • Roast a tray of mixed vegetables to eat as a side or add to salads throughout the week.
   • Swap crisps for air-popped popcorn or roasted chickpeas.
   • Choose wholegrain crackers and pair them with guacamole, hummus, or a bean dip.

By making these small changes, you’ll find it much easier to reach and exceed your daily fruit and vegetable goals, improving your overall health and well-being along the way.

Resources to Help You Live Healthier Today

If you want to start being healthier and getting more than 5-a-day, I recommend checking these out to start you on your journey.  Once you start researching you’ll find so many more!

Documentaries
Joe Cross – Fat Sick and Nearly Dead
Hungry for Change
Our Planet from the Air
That Sugar Film
Kris Carr – Crazy Sexy Cancer
Food Matters
May I Be Frank

YouTube
Ben Fuchs – The Body is a Healing System
Robert Lustig – Sugar: The Bitter Truth

Blogs and Media
Deliciously Ella
Natural News
Plant Based News

Why You Shouldn’t Settle for Just 5-a-Day

The main thing is to do your own research.  Don’t believe all these attention-grabbing headlines in the mainstream media, especially when it comes to food and nutrition.  Read it, then go away and do your own research.  Find opinions or studies on both sides and then come to your own conclusion.

To me, it makes sense that we should be eating as much fruit and vegetables as possible, and ignore anyone who suggests a mere 3 portions daily is enough.

More great blog posts:

• Get a free Abel and Cole organic fruit + vegetable box
• Save money on healthy food at UK supermarkets with GreenJinn
• Benefits of chilli flakes + quick, easy vegan chilli recipe
• The benefits of an organic fruit and vegetable box delivery

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