WHY HAVE YOUR “5 A DAY”
OF FRUIT AND VEGE?

Our beautiful islands are blessed with an abundance of fruit and vegetables - from pommerac to star apple; from melongene to bodi. Yet our consumption of nature’s treats has been constantly declining.

The WHO recommends 400g edible fruit and vegetables per day. What that means is we need to have at least 5 portions each day. [1]

However, a survey conducted in Trinidad and Tobago revealed that 90% of the population surveyed were not meeting the recommended servings of fruits and vegetables per day. [2]

Another study of our school-aged children reported that less than 25% of students were eating green salad, vegetable soup, or other vegetables excluding potatoes. [3]

But what's the big deal if we don't eat our carrots and bodi?

The lack of fruit and vegetables is one of the top 10 risk factors in developing diseases such as hypertension and cancer [4]. Fruits high in vitamin C and green leafy vegetables also help protect us against heart disease. Low vegetable intake is a risk factor for developing diabetes [5].

The decrease in eating fruits and vegetables also means a steady decline in potassium intake. Potassium has shown to be beneficial in helping to prevent kidney stones and osteoporosis [6].

Fruits and vegetables are a rich source of dietary fibre which has been linked to lower incidences of cardiovascular disease and obesity. They also supply vitamins, minerals and antioxidants which fight against any inflammatory agents. [7]

And

They taste great!

If you think they're just rabbit food, give them a chance and find creative ways to get your 5 a day.. They can be prepared in cost effective and convenient ways if we eat what’s in season and find tips and tricks to make preparation easier.

Follow us on Instagram @chefituptt for Tips and Tricks on how to reduce your salt intake and still keep the taste in your food!

All information provided by Chef It Up TT is a general guide but please check with your doctor for specific nutritional advice that is personalised to you and remember to follow any special diet recommended by your medical professionals if you have a health condition.


References

  1. World Health Organization. (n.d.). Promoting fruit and vegetable consumption. The World Health Organization Regional Office for Europe. Retrieved March 2022, from https://www.euro.who.int/en/health-topics/disease-prevention/nutrition/activities/technical-support-to-member-states/promoting-fruit-and-vegetable-consumption#:%7E:text=The%20WHO%2FFAO%20report%20recommends,roughly%205%20portions%20per%20day
  2. The Ministry of Health , National Strategic Plan for the Prevention and Control of Non Communicable Diseases: Trinidad and Tobago 2017 - 20218–8 (2017). Trinidad and Tobago ; The Ministry of Health.
  3. Webb, Marquitta. (2013). An evaluation of fruit and vegetables consumption in selected primary school children in Trinidad and Tobago. International Journal of Education and Research, 1, 69-82.
  4. World Health Organization. (2003, September). Fruits, vegetables and ncd prevention [Factsheet]. World Health Organization. https://www.yumpu.com/en/document/read/7849485/fruit-vegetables-and-ncd-disease-prevention-world-health-
  5. Joshipura, K. J., Hu, F. B., Manson, J. A. E., Stampfer, M. J., Rimm, E. B., Speizer, F. E., Colditz, G., Ascherio, A., Rosner, B., Spiegelman, D., & Willett, W. C. (2001). The effect of fruit and vegetable intake on risk for coronary heart disease. Annals of Internal Medicine, 134(12), 1106. https://doi.org/10.7326/0003-4819-134-12-200106190-00010
  6. He, F. J., & MacGregor, G. A. (2008). Beneficial effects of potassium on human health. Physiologia Plantarum, 133(4), 725–735. https://doi.org/10.1111/j.1399-3054.2007.01033.x
  7. Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506–516. https://doi.org/10.3945/an.112.002154

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