I am sure dieting is extremely important for most people. In fact, everyone in this world would have different dieting approach for themselves. Some suggest that critical exercises, let says 5 hours of exercises may significantly reduces chalories from our body and / or to keep their body shape more fit and proper. Although exercise is fairly important, but some researches have proven that human prefer quicker approach in dieting since human are naturally lazy. This is true since not many people may stick in the gym room for 5 hours or more. Anyway, there are other simpler approaches in dieting. Many surveys (and polls) have been conducted. They suggests that people believe that consuming only ONE portion of meal a day may reduce their calories significantly. This is not validate although it might make some sense to you. The lack of nutrition in our body may cause the reduction of protection in our immune system, and finally infected by various diseases.


Caption: a clip that explain chalories by comparing McD burgers with fruits

The department of health (NHS) in the UK conducted various research, and concluded that a person's body require the 5 portions a day. It was proven as one of the most effective dieting approach. Although exercises are necessary to keep our body active, but consuming a variety of vegetables and fruits everyday should be our aim. Fresh, frozen, chilled, canned, 100% juice, dried fruit and vegetables are all counted.


Caption: 5 portions a day

You need at least "5 combinations of fruits and vegetables portion a day" to have a healthy diet and life. The below is a list of fruits and vegetables included as a part of the 5-Portions-A-Day scheme:


Caption: fresh fruits of different sizes

1. Fruits: You need 2 small-sized fruit for 1 portion everyday. For example, two pieces of plum (equivalent to 3 appricots, or 2 kiwi's, or 7 strawberries, or 14 cherries, or 6 lychees) is considered as one portion. You need 1 medium-sized fruit as one portion a day. Some examples of medium-sized fruits are 1 apple, or 1 pear, or 1 orange, or 1 nectarine. If you prefer large-sized fruits, then I would recommend 1 portion of the following fruits: 1 grapefruit, or 1 slice of pineapple, or 2 slices of mango, or one piece of 2-inch slice of watermelon.

Remember, to have a balanced diet, you need 5 of these portions everyday.


Caption: dried fruits

2. Dried fruit: Some people would prefer dried fruits for some reasons: they can eat even at workplace compared to fresh fruits. If so, one portion of dried fruit is as follows: (examples) 1 tablespoon of raisins, 3 prunes, or one handful of banana chips.


Caption: canned fruits

3. Canned fruits: For people who prefer canned fruits, then go for: 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit. The outcome is similar to fresh fruits.


Caption: fruit juices

4. Juices: Drinking fruit juices is healthy. Research suggests that a glass (100ml) of 100% fruit / vegetable / smoothie juices is counted as 1 portion. However, you can only count juice as 1 portion everyday no matter how much that you drink. This means that drinking 20 glasses of fruit juices are equivalent to 1 portion. One reason is that juices contained very little fibre. On the other hand, the juicing process squashes all the natural sugars out of the cells that normally contain them, and could sometimes be harmful for our teeth when drinking a lot of juices in between meals. So, reduce significant consumption of juices everyday.


Caption: a variety of vegetables

5. Vegetables: There are many different types of vegetables. The first type that I would like to discuss is the green vegetables. Evidences have shown that 2 brocolli spears, 8 cauliflower florets, some spring greens or green beans is considered as one portion. For cooked vegetables, 3 heaped tablespoons such as carrots, peas and sweetcorns are considered as one portion. If you prefer salad vegetables, then 3 sticks of celery, 2 inch piece of cucumber, 1 medium-sized tomato, 7 cherry tomatoes must be included into your salad as another portion.


Caption: the combination of fruits and vegetables

6. Other fruits or vegetables: Since potatoes and other root vegetables (i.e. rice, pasta, bread etc.) are considered as starchy nutrition foods, so please DO NOT count them in your 5-A-Day. I am not suggesting you to not consume these nutritious foods because they are a part of dieting, but they should form the starchy carbohydrate part of your meal and perhaps breaking your dieting plan when consume too much.

Here are some further examples. A cup of orange juice for lunch is considered as one portion. Adding some lettuce, tomatoes, cucumbers or some grated carrot is another example.

As a summary, most researches have suggested the combination of vegetables and fruits in the 5-portions-a-day scheme. They also suggest that the 5-A-Day scheme should only be used as a guide for all adults and / or for children age 5 and above.

I assume many people out there know about this dieting scheme. However, I feel this is extremely useful for people who only think exercising is the only way to diet properly. For me, exercise is extremely useful not only for dieting purpose, but was proven to reduce cancer rate so exercising is necessary. You may want to try other alternative dieting plan incase you assume this is much useful / easier for you (i.e. busy people who work whole day long, and too busy to participate in exercise).