[Article updated on 19/09/2023]
When the PNNS (National Nutrition and Health Program) tells us to “eat at least 5 fruits and vegetables per day” I am sure that you too have said to yourself: “5 fruits + 5 vegetables?… Mhh or no! It must be 5 fruits one day and 5 vegetables the next day?… Um…? » !
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
What does it mean to eat 5 fruits and vegetables per day?
I will reveal to you the meaning of this slogan: it involves consuming 3 vegetables and 2 fruits every day (minimum), all as part of a varied and balanced diet.
We might ask why this recommendation? What are the advantages and benefits of fruits and vegetables?
If I eat according to the PNNS recommendations will I lose weight?
Ladies and gentlemen, I give you 5 reasons to eat Fruits & Vegetables:
#1 They are rich in fiber
Fiber allows our intestine to function properly, it improves our transit, it reduces the risk of cardiovascular disease and certain cancers, it reduces cholesterol levels (the one which clogs our arteries and causes great damage). The plus of fibers: they are satiating, that is to say they keep you up! You will have understood, fibers are: essential.
#2 They are rich in vitamin C
Its little scientific name is ascorbic acid. Vitamin C is fragile, sensitive and dissolves in water, but it allows us to fight fatigue (it gives us Pepp!). It is an antioxidant, it allows us to fight against cellular aging (gives us beautiful glowing skin, beautiful nails, beautiful hair, etc.) and allows our body to properly absorb the iron ingested during our meal (which provides the necessary oxygen to our cells).
#3 They are rich in water
Water is the only drink essential to our survival; half of it is provided by our diet and largely by fruits and vegetables. Water hydrates our body, our skin and a little extra: can help us know if we are really hungry or not between meals, you drink a glass of water and wait a few minutes to see if the desire to eating disappears or not (overdoing it is certainly not a solution and will not have additional effects!).
#4 They are rich in minerals
In calcium (good for bones), magnesium (recognized anti-stress effect), potassium (to prevent high blood pressure),… These are essential minerals for strong health!
#5 They allow us to vary our diet
There are all colors, all sizes, all shapes and for all tastes! Why deprive yourself of it? They are eaten raw, cooked, in purees, whole, with or without the skin, frozen, canned… This makes them possibilities for a health partner! You can steam them, fry them, bake them, fry them, add them to a cake, a quiche, a pasta salad, etc. There are so many recipes including fruits and vegetables, only your imagination could block you from all the possibilities. that they offer! Get to your stove!
Notes from the Dietitian!
5 fruits and vegetables/day ok, but how much does that represent in quantity?
A portion of fruit/vegetables is approximately 80 to 100g, i.e. a handful of strawberries or cherries, 1 bowl of soup, 1 medium-sized tomato, 1 medium-sized banana, 1 apple, etc. Have fun weighing the fruits and vegetables you have at home to give you an idea.
Beware of deception and false friends!
- Fruit juices are not equivalent to fruit! They are very sweet, rich in sugars, low in fiber and vitamins. Studies show that they increase the risk of developing “diabetes mellitus” when consumed in too large quantities. Nothing beats a good piece of fruit, the best health ally! Occasionally you can drink a glass, prefer pressed fruit juices.
- Yogurts and fruit biscuits contain very little fruit and are not made from fresh fruit, it’s industrial! Only compotes without added sugar can be the equivalent of a portion of fruit (be careful not to confuse them with light compotes which are not recommended for your health and weight!!).
- Dried fruits (dried apricots, dates, raisins, etc.) are super sweet since there is no more water! Energy bomb good to accompany a sports session or when feeling down.
Eat fruits and vegetables for your health! Not to lose weight…
Losing weight has nothing to do with eating fruits and vegetables! And no…
I know that this statement goes against everything you have heard so far and yet low-calorie diets, based on the consumption of steamed vegetables and fruits, do not demonstrate long-term weight loss. . The kilos will be regained!
To lose weight sustainably and healthily you will need to change your eating behavior in depth, rework your relationship with the plate and your food sensations: hunger and satiety.
You can lose weight by only eating pizza, cheese or chocolate! Yes, since it is not the quality of the food consumed that makes you lose weight, it is the quantity linked to respecting your hunger.
Attention ! Eating fruits and vegetables is excellent for your health, your organs and your energy!
Do you see the nuance?
Eating fruits and vegetables to lose weight is the opposite of what I’m trying to tell you…
So these 5 fruits and vegetables a day? I hope that it is now clearer to you and that you are convinced that they are our partner and our ally for a beautiful figure, radiant skin and crazy energy. In short, health and well-being that resists any test!
I love eating it every day and you?