Give yourself a high-five

EATING your greens is good for you – we all know that. But that doesn’t mean everyone eats a healthy diet. Only a third of people in the UK eat their recommended five a day of fruit and vegetables, and many go overboard on salt and fat.

Yet a new study from the University of Oxford, co-funded by the British Heart Foundation (BHF), estimates 33,000 lives could be saved each year if people followed the UK’s dietary guidelines on eating fruit and vegetables, salt, fats and fibre – news that experts hope could make a big difference.

‘‘Meeting dietary recommendations would have a massive effect on the health of the nation,’’ says Dr Peter Scarborough, who led the research.

‘‘According to our model, the biggest impact on health would come from eating more fruit and vegetables, and adding those into a daily diet is achievable for everyone.’’ Research suggests simply adding five a day to our diets could save 15,000 lives: 7,000 fewer deaths from coronary heart disease, 4,700 from cancer, and 3,400 from strokes. ‘‘But this doesn’t mean you should just stop at five,’’ adds Mr Scarborough. ‘‘The more, the better.’’ IN addition, the levels of salt, fat and fibre in our bodies all contribute to our health.

The research found if people ate more fibre it could save 3,661 lives, less fat would avoid 4,067 deaths (from raised cholesterol) and if people ate the recommended amount of salt, 7,550 deaths each year could be avoided.

Dr Mike Knapton, associate medical director of the British Heart Foundation, stresses, however, that the population would have to make a ‘‘drastic reduction’’ in their salt and fat consumption in order to achieve these benefits.

‘‘These results give a sense of magnitude to what eating more fruit and vegetables can do,’’ he says. ‘‘It’s a significant effect for a relatively modest target.’’ But while evidence indicates that eating plenty of fruit and vegetables is beneficial to health, experts are still struggling to explain why. ‘‘It’s a hard mechanism to understand,’’ says Dr Knapton.

He suggests having a healthy body might be just as much about not eating the ‘‘bad stuff’’, as it is about eating fruit and vegetables. After all, it’s reasonable to assume that those who eat more leafy greens, may end up eating less salty, high-fat foods.

Whatever the reason, research has clearly shown the benefits of a diet rich in fruit and vegetables – yet two-thirds of people in the UK still aren’t eating the recommended amount.

‘‘It seems to me that just knowing fruit and veg are good for you isn’t enough,’’ said Dr Knapton. ‘‘It’s very easy for people to just carry on doing what they’ve been doing.

They’re busy, they don’t know if the family will like it. There are all sorts of potential barriers to change. However, some simple changes can make a difference. No change is too small and it’s never too late.’’ If eating five a day seems daunting, Dr Knapton stresses that eating one or two portions more a day is a step in the right direction.

SOME argue, of course, that preparing fresh fruit and vegetables is too timeconsuming.

But Dr Knapton says: ‘‘Whether you put some fruit on your cornflakes, or have an apple instead of a cake, it can be easy – and so good for you.’’ Victoria Taylor, senior dietician at the BHF, says the new research highlights that wellworn dietary messages, such as eating five a day, shouldn’t be overlooked. ‘‘They could have a huge impact on our health,’’ she stresses.

‘‘We need to keep promoting initiatives that will help people to make healthier food choices and improve their diet. Prevention really is the key.’’ Such food messages and exercise promotions are the mainstay of the Government’s Change4Life healthy living scheme, which is currently running a Giant Swapathon urging families to swap at least one unhealthy habit for a healthier one.

To help counter the argument that fruit and vegetables are expensive, they have also introduced a £250m scheme involving the distribution of £50 voucher books (only in England at the moment) which offer discounts on healthier foods and activities.

Four million voucher books will be available through selected Asda stores, and a million will be distributed by Change4Life supporters in the community. Examples of the discounts include 50p off Asda golden delicious apples, 30p off Asda clementines, as well as 50p off Birds Eye packs of sweetcorn or green beans.

Health secretary Andrew Lansley says: ‘‘The healthy option isn’t always the cheapest, so it’s a really important step to be able to offer £50 off healthier foods, drinks and activities.’’ ■ For more information on eating a healthy diet visit bhf.org.uk/healthyeating and for the Change4Life Great Swapathon visit nhs.uk/Change4Life

KNOW THE GUIDELINES

How much should your diet contain?

❦ Fruit and vegetables – 440g (equivalent to five portions)

❦ Fibre – 18g

❦ Total fat – 33% of energy.

❦ Saturated fat – 10% of energy

❦ Salt – 6g

WHAT’S A PORTION?

❦ Fresh fruit: One apple, two satsumas or a glass of unsweetened fruit juice.

❦ Vegetables: Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, eight cauliflower florets, a 5cm piece of cucumber or one medium tomato.

❦ Dried fruit: One heaped tablespoon of raisins, one tablespoon of mixed fruit, two figs or one handful of dried banana chips.