I try to make sure I eat 5 a day. My friends asked me whats 5 a day when I came back to Malaysia.
It’s a national campaign in UK (and some other countries) based on WHO who recommend a minimum of 400g of fruits and vege a day1 which makes it 80gram of 5 types of fruits and veggies.
Food that surprisingly count to your 5 a day:
- Dried fruits: Dried apricots, raisins, prunes
- Sweet potato
- Edamame (refer to soy product below)
- Smoothie 150ml4 (only 1 a day max no matter how many fruits/ vegetables are in the smoothie)
- Pulses 80g5: Baked beans, black beans, black eye peas, chick peas, lentils (80g only 1 a day max)
Food that is excluded:
- Starchy root vege: Plantain, Yam, Cassava, Potato2 (High in carbohydrate)
- Soy product: Tofu, soy bean milk6 (Protein group)
- Nuts: almond, walnut, hazelnut, cashew nut (Protein group)
5 a day in Malaysia
I understand that fruit and veggies can be expensive. Junk food that contains high amount of carbohydrate and fat makes you feel full longer so it is overall cheaper. In fact, I went over my grocery budget when I increased my 5 a day to 10 a day.
In Malaysia, the easiest way to get your 5 a day is to have mixed rice/ economy rice: 2 vege and 1 meat with rice for lunch/ dinner and to snack on fruits e.g. banana, apple.
Each portion size is 80g of fruits or vegetables (including canned/ frozen) or 30g of dried fruits5. Count only once a day for 80g of beans and pulses and 150ml of smoothie5.
That is confusing! I generally just try to make sure that I eat at least 5 types with good amounts for each, ‘a rainbow of stuff’. After all, WHO advices at least 400g total of fruits and vegetables.
Breakfast & Lunch