1. FRUITS AND VEGETABLES
Fruit and vegetables are are naturally high in folic acid, vitamin C and potassium. They are essential for the human body providing one with plenty of vitamins and minerals for one’s life now and in future. They’re also a good source of fibre and antioxidants. Eating the proper combinations of fruits and veg help you maintain a healthier lifestyle and weight as well as helping reduce the risk of heart disease, some cancers and stroke.

Recommended Intake
To get the best health benefits, one is recommended to take in at least 5 different combination of a variety of fruit and vegetables. That's 5 portions altogether, not 5 portions of fruit and 5 portions of veg. Please note that there is no limit to how much you can consume - so the more you eat, the better. It's also good to know that you should eat a variety of fruit and vegetables to get the maximum nutritional benefits. This is because they each contain different combinations of fibre, vitamins, minerals and other nutrients.

Fresh, frozen, chilled, canned, 100% juice and smoothies all count, as do dried fruit and vegetables. Fruit and vegetables don't have to be eaten on their own to count.

Dietary supplements like vitamins and minerals do not count towards 5 A DAY. This is because many dietary supplements don't have the same nutritional benefits as fruit and vegetables

Potatoes and other related vegetables such as yams and cassava do not count. This is because they are classified as starchy foods

 

What is One Portion of Fruit or Vegetable

Fresh Fruits
For Small-sized fruit, a portion is normally more than one fruit. For example: 2 plums, 2 satsumas, 3 apricots, 2 kiwi fruit, 7 strawberries, 14 cherries, 6 lychees.

For Medium-sized fruit: 1 medium fruit is considered a portion. For example: 1 apple, banana, pear, orange, nectarine, or 1 sharon fruit

For Large fruits: half a grapefruit, 1 slice of papaya, 1 slice of melon (2-inch slice), 1 large slice of pineapple, 2 slices of mango (2-inch slices)

 

Dried fruit
1 tablespoon of raisins, currants, sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes, 1 handful of banana chips

 

 

 

Tinned fruit
Roughly the same quantity of fruit that you would eat as a fresh portion: 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit

 

 

Juices
A glass (150ml) of 100% juice (fruit or vegetable juice or smoothie) counts as 1 portion, but you can only count juice as 1 portion per day, however much you drink.

 

 

 

Green vegetables:
One portion: 2 broccoli spears, 8 cauliflower florets, 4 heaped tablespoons of kale, spring greens or green beans

 

 

Cooked vegetables:
One Portion: 3 heaped tablespoons of cooked vegetables such as carrots, peas or sweetcorn

 

 

Salad vegetables:
One portion: 3 sticks of celery, 2 inch piece of cucumber, 1 medium tomato, 7 cherry tomatoes

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2. WATER: HOW MUCH DO YOU NEED A DAY
Your water requirements depend on many factors, including your health, how active you are and where you live. Water is lost through breathing, perspiration, urine and bowel movements and this needs to be replenished from water derived from juices, beverages and food. The Institute of Medicine advises that men consume roughly 3.0 litres (about 13 cups) of total beverages a day and women consume 2.2 litres (about 9 cups) of total beverages a day.

There are in fact no hard and fast rules to individual water intake but it is generally good to drink enough fluid so that you rarely feel thirsty and produce between one and two litres of colourless or slightly yellow urine a day.

 

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds. For example, many fruits and vegetables — such as watermelon and cucumbers — are nearly 100 percent water by weight. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.

 

Health Benefits of Water
Water is the body's principal chemical component, comprising, on average, 60 percent of the body weight. Every system in the body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to the cells and provides a moist environment for ear, nose and throat tissues.

 

Not Enough Water
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration — as little as a 1 percent to 2 percent loss of your body weight — can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting and diarrhea.

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3. IMPORTANCE OF BREAKFAST

A healthy breakfast refuels your body and gives you a major boost for the day. Breakfast is especially important for children and adolescents. Children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination according to a number of reports. They may also be more alert, creative, and less likely to miss days of school.

 

A healthy breakfast should consist of a variety of foods — whole grains, low-fat protein or dairy sources, and fruit, for example. This provides complex carbohydrates, protein and a small amount of fat — a combination that delays hunger symptoms for hours.

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4. ALCOHOL

Moderate alcohol use have some health benefits but anything more than moderate drinking can negate any potential benefits. Moderate drinking is defined as two drinks a day if you're a male under 65, or one drink a day if you're a female or a male over 65. A drink is defined as 12 ounces (oz.) of beer, 5 oz. of wine or 1.5 oz. of 80-proof distilled spirits. Again, keep in mind that people age 65 and older shouldn't drink more than one drink a day. With increasing age, adults break down alcohol more slowly, leading them to become intoxicated more quickly and increasing alcohol's damaging effects

Health benefits of moderate drinking

• Reduce your risk of developing heart disease, peripheral vascular disease and intermittent claudication
• Reduce your risk of dying of a heart attack
• Possibly reduce your risk of strokes, particularly ischemic strokes
• Lower your risk of gallstones
• Possibly reduce your risk of diabetes

Health risks
Excessive alcohol consumption can lead to serious health problems, including:

• Cancer of the pancreas, mouth, pharynx, larynx, esophagus and liver, as well as breast cancer
• Pancreatitis, especially in people with high levels of triglycerides in their blood
• Sudden death in people with cardiovascular disease
• Heart muscle damage (alcoholic cardiomyopathy) leading to heart failure
• Stroke
• Brain atrophy (shrinkage)
• Cirrhosis of the liver
• Miscarriage
• Fetal alcohol syndrome in an unborn child, including impaired growth and nervous system development
• Injuries due to impaired motor skills
• Suicide

 

When you should not drink at all
People with certain health conditions shouldn't drink any alcohol, as even small amounts could cause problems. Don't drink alcohol if you have:

• A history of a hemorrhagic stroke
• Liver disease
• Pancreatic disease
• Evidence of precancerous changes in the esophagus, larynx, pharynx or mouth

If you have a family history of alcoholism, be particularly cautious when it comes to drinking, as you are at higher risk of alcoholism. And if you're pregnant, avoid alcohol entirely because of the health risks for your unborn baby.

In addition, alcohol interacts with many common prescription and over-the-counter medications. Check with your doctor, if you take:

• Antibiotics
• Anticoagulants
• Antidepressants
• Diabetes medications
• Antihistamines
• Anti-seizure medications
• Beta blockers
• Pain relievers
• Sleeping pills

If you combine alcohol with aspirin, you face an increased risk of gastrointestinal bleeding. And if you use alcohol and acetaminophen (Tylenol, others), you increase your risk of liver damage. In fact, the Food and Drug Administration requires all over-the-counter pain relievers and fever reducers to carry a warning label advising those who consume three or more drinks a day to consult with their doctors before using the drug.