5 fruits and vegetables per day: the fruit of a received idea?

For years. Meanwhile, this message has become omnipresent: on TV, in schools, on packaging or public health campaigns.

“Eat 5 fruits. In addition. Furthermore, vegetables per day” is an almost reflex injunction: who has never proudly watched his plates for the day saying: “I ate 5, it’s good! Therefore, ”

But where does this message that we all know really come from? Moreover, Is it scientifically founded? In addition, And above all, is it really this figure that must be aimed?

Between public health, daily food and industrial reality, let’s unravel the true from the false.

Where does this slogan come from?

The slogan “5 fruits. Moreover, 5 fruits vegetables per day: Nevertheless. Similarly, vegetables per day” was popularized in France 5 fruits vegetables per day: new as part of the first National Nutrition Health (PNNS) program launched in 2001 by the Ministry of Health.

It is a program that defines national nutritional policy and develops its orientations.

The objective was simple: to prevent diet -related diseases (diabetes, cardiovascular diseases, certain cancers, overweight, obesity …) by improving our meals (often too rich in fats, sugars, in transformed food, and poor in fibers).

This idea comes first from the recommendations of the World Health Organization (WHO). However. Meanwhile, made in a 2003 report suggesting consuming between 400 and 500 g of fruits and vegetables per day to reduce metabolic and cardiovascular risks.

The figure was retained for educational and practical reasons: simple to remember, easy to disseminate.

It is therefore not “5 fruits and vegetables” but 5 portions of fruits and vegetables per day.

What does “5 per day” in terms 5 fruits vegetables per day: of quantity 5 fruits vegetables per day: new mean?

Today, PNNS 4 always recommends a consumption of 5 portions of fruits and vegetables per day. Similarly,

• A portion of vegetables corresponds to 80 to 100 g, or about 2 full tablespoons or the size of a fist. Nevertheless, This can be: 1 carrot, ¼ cabbage, 1 white leek
• A portion of fruit is generally larger (approx. 150 g): 1 apple. 2 plums. Additionally, 2 to 3 clementines, an orange…

Unlike a misconception, these are not 5 fruits + 5 vegetables, but 5 portions in total, including a majority ideally vegetables (e.g. Additionally, 3 vegetables + 2 fruits).

Why is it important: what are the benefits of fruits and vegetables?

The nutritional interests of plants are numerous:

• They are rich in water. therefore participate in the satisfaction of our water needs (see previous article “Heatwave in view? Water rescue”)
• They are rich in 5 fruits vegetables per day: new 5 fruits vegetables per day: naturally present sugars which bring us short -term. energy
• They are rich in vitamins C when consumed raw: it is the only food group to bring us
• Rich in antioxidants. they fight against oxidative stress. limit cell aging, strengthen immunity and protect cancer, cardiovascular disease and neurodegenerative diseases

Focus on fibers: they are another major asset of plants:

• They promote satiety, which helps regulate appetite and avoid nibbles
• They regulate intestinal transit
• Certain fibers, called soluble, help reduce the level of bad cholesterol (LDL-cholesterol), triglycerides and blood sugar (blood sugar rate)
• They feed the intestinal flora (microbiota), which has beneficial effects on digestion, immunity (and possibly on our mental health!)
• They help prevent certain cancers (colorectal. breast), cardiovascular diseases, obesity and overweight and type II diabetes

It is best to consume whole fruits and vegetables. The more they are 5 fruits vegetables per day: new transformed (juice, compotes, puree …), 5 fruits vegetables per day: the more the fibers are altered, even destroyed.

What are our daily fiber needs?

The National Food Health Safety Agency (ANSES) recommends an average consumption of 30g of fibers per day for an adult.

PNNS 4 shows that 89.7% of adults have a fiber consumption of less than 25g/day. In question. too low consumption of:

• Cereal products (ex: rice. pasta, semolina) especially complete: 60% of adults do not consume them
• Pulses (red / white beans, chickpeas, etc.): more than 85% of adults do not follow the recommendations of the PNNS (bi-weekly consumption)
• Fruits. vegetables: 72% of adults do not follow the recommendations of the PNNS (5 portions / day)

Solutions to integrate vegetables at all meals

If plants can sometimes be long to cut. the food industry offers us quick solutions to reach 5 portions of recommended 5 fruits vegetables per day: new fruits and vegetables:

• Having pre-cut and not frozen 5 fruits vegetables per day: frozen vegetables: they are often harvested at maturity and then frozen very quickly, which preserves a large part of the vitamins, minerals and the texture of the food. Contrary to popular belief. they are often richer in nutrients than fresh vegetables that have remained on the shelves for several days.
• Having boxes of vegetable cans: they can be kept for a long time in your closet and are economical. The vitamins will be destroyed but the fibers remain intact despite sterilization. They remain a good option to help out
• Having compotes that will replace the portion of fruit in your meal. However, the smooth texture largely destroys the fibers. Result: they are less satisfying. They therefore do not fully replace a whole fruit, but can help 5 fruits vegetables per day: new occasionally.

Thus. “eating 5 fruits. vegetables per day” could 5 fruits vegetables per day: be a good benchmark for public health, provided you add and define the notion of “portion” individually.

It aims to direct consumers to a more vegetable diet. in a society where ultra-transformed products still occupy too much space.

The food industry can be an ally. provided you choose the products and understand what processes modify in terms of nutrition.

Rather than focusing on the number 5. let’s think of putting a little vegetable in each meal. in all its forms, keeping in mind that the less a product is transformed, the more it is rich from a nutritional point of view.

Dietitian-Nutritionist graduated. currently in the 3rd year of business school specializing in food business, Enora Bachelot likes 5 fruits vegetables per day: new to make the link between 5 fruits vegetables per day: scientific data from reference organizations and innovations in the agrifood sector. Curious of nature, she seeks to understand what is hidden behind the changes in eating behaviors. This is why she deciphers the main trends here to better feed the world of tomorrow. See your LinkedIn profile.

Source: WHO, Mangerbour, Inserm, ANSES, Health.Gouv, Sanofi