Eating five portions of fruit and vegetables a day is something that we’ve had drummed into us for as long as we can remember. A new study could be about to change all of this…

The study from the University College London examined the diet and lifestyle of 65,000 men and women between 2001 and 2013. The conclusion? Those who ate seven or more portions of fruit and veg a day were reaping in the health benefits. Their overall risk of death was lowered by 42%, while the risk of dying of cancer was slashed by 25%. These figures are in addition to the existing five-a-day benefits, such as a lower risk of stroke, obesity and type 2 diabetes.

While the health benefits are fantastic, the idea of fitting in the extra portions can be a bit daunting. Many people struggle to eat five portions of fruit and veg a day, a guideline that is based on a 25 year old study from the World Health Organisation. The existing guidelines state that you should be eating 400g a day, which works out at five x 80g portions.

Luckily it’s actually a lot easier to eat seven-a-day than you might imagine, since a portion of fruit or veg can come from a whole range of different sources, including:

  • Frozen food
  • Cooked food
  • Fresh food
  • Canned food
  • Dried food
  • Juice

It’s not just the amount of fruits and vegetables that matter; it’s also the variety that will make a huge difference to your diet. Different types contain different essential vitamins and minerals. A varied diet will not only meet your daily guidelines, it will also make mealtimes a lot more interesting! Having access to a great range of healthy ready meals, delivered straight to your door, is another easy way to ensure you’re eating the best quality food in the easiest way possible.

Here are a few essential vitamins and minerals and the common foods to find them in:

  • Vitamin A – Sweet potatoes, spinach, carrots
  • Vitamin C – Oranges, red peppers, broccoli
  • Calcium – Kale (and other dark, leafy greens)
  • Iron – Lentils and beans
  • Omega-3 fatty acids – Green vegetables, nuts and seeds

Since the ready meals at Oakhouse Foods are made with the freshest and highest quality ingredients, which are then immediately flash frozen, we’re able to lock in the extra goodness. We’ve got the perfect range of delicious meals to help you meet your recommended daily intake of fruit and vegetable.