5 A Day – Your Health Booster

Beacon WellnessSep 23, 2024

Article by: Consultant Dietitian from Beacon Premier Wellness

Do you think you are eating enough fruits and vegetables every day? Can you remember how many servings of fruits and vegetables you consumed last week? Furthermore, how many fruits and vegetables do we need to eat daily to meet our body’s needs? In fact, our intake of fruits and vegetables is often insufficient. According to the Malaysian dietary guidelines of the Ministry of Health, “5 A Day” recommends consuming five servings of vegetables and fruits daily ^[1].

The MANS 2014 reported that only 41% and 18% of adults (≥ 18 years) consumed the recommended servings per day for fruits and vegetables, respectively ^[2]. Moreover, the recent National Health and Morbidity Survey 2019 found that the majority of Malaysian adults (94.9%) did not consume adequate fruits and/or vegetables daily. This survey also revealed that young adults aged 18-19 years (98.9%) had the highest prevalence of inadequate fruit and/or vegetable intake. Similarly, among the elderly population aged 50-59 years and 60+ years, only about one-tenth met the recommendations for fruits (10-13%) and vegetables (10-12%) ^[3].

From the above research, it is clear that most Malaysians face insufficient intake of fruits and vegetables, unable to meet the recommended daily serving of five fruits and vegetables from the Malaysian Dietary Guidelines.

Why “5 A Day”?

o why does the Ministry of Health and Welfare recommend that Malaysians consume five servings of fruits and vegetables every day? For instance, after the outbreak of COVID-19 in recent years, authorities from various sectors have emphasized that good nutrition and a healthy lifestyle are key to strengthening immunity. This is particularly important for vulnerable groups, including the elderly and people with underlying medical problems. Maintaining a healthy body weight and consuming a balanced diet, with a particular focus on a variety of fruits and vegetables, are crucial elements for supporting the immune system, which may help limit the severity of illnesses in those infected ^[4].

Eating according to the Malaysian Dietary Guidelines, as recommended by the Ministry of Health Malaysia, ensures the intake of adequate amounts of energy, protein, micronutrients, and other food components, which is key to developing a robust immune system. Various dietary factors have gained particular attention. These include vitamins and minerals (especially vitamin D, A, and C, and zinc and iron), phytonutrients (bioactive compounds with antioxidant activities), and factors that promote gut health (including dietary fiber, adequate water, and probiotics).

Furthermore, many studies have recognized the critical role of a healthy diet, especially the role of adequate fruits and/or vegetables, in the prevention of cardiovascular disease, cancer, and diabetes ^[5]. Therefore, it is necessary to develop long-term solutions to prevent these chronic diseases associated with nutrition problems in Malaysia. Increasing the intake of vegetables and fruits is one of the best solutions to address Malaysian nutritional-associated diseases ^[6].

How do you do “5 A Day”?

First of all, we need to understand what constitutes one serving of fruits and vegetables. One serving of fruit is approximately 80 grams, which can be:

A large piece of fruit, such as papaya, watermelon, or pineapple.
A medium-sized fruit, such as an orange, apple, small banana, or pear.
Two small fruits, such as apricots, kiwis, or plums.
Eight smaller fruits, such as grapes or berries.
One cup of diced fruits (without added sugar).

For cooked vegetables such as spinach, broccoli, carrots, or squash, one serving is about half a cup. For raw vegetables, such as cucumbers, lettuce, or any kind of wild greens (local salad), one serving equals one cup.

However, there are some exceptions to the general guidelines. Dried fruits, such as raisins or dates, are usually high in sugar and should be eaten in moderation. One serving is about one full teaspoon. Additionally, one 150ml glass of juice or a fruit smoothie without added sugar counts as one serving and should also be consumed in moderation.

Some recipe samples that you can try

5 A Day at Breakfast

First, add fruit to your cereal, porridge, or lower-fat natural yogurt. Try a handful of berries or a chopped banana. Additionally, add grilled mushrooms or tomatoes to scrambled eggs for an extra serving of vegetables. Finally, a glass (150ml) of unsweetened 100% fruit juice, vegetable juice, or a smoothie counts as a maximum of one portion of your 5 A Day

5 A Day at Lunch

First, add some crunch to your sandwiches with lettuce, tomatoes, cucumber, or grated carrots. Additionally, enjoy sticks of cucumber, peppers, carrots, cauliflower, or broccoli florets with dips such as salsa or lower-fat cheese spread.

Incorporate more fruits and vegetables into your favorite meals. For example, add chopped carrots to Bolognese sauce, sprinkle chopped red peppers on your pasta, or mix vegetables such as peas into mashed potatoes to make them even tastier. You can also add tomatoes to your omelet or mushrooms to your next stir-fry.

Furthermore, add beans, lentils, and pulses to stews, soups, bakes, and salads. However, no matter how much you eat, beans and pulses count as a maximum of one portion per day.

5 A Day at Dinner

Include a salad or vegetable side dish with your main meal. For example, if you are enjoying shepherd’s pie, consider adding some peas as well. Alternatively, if you are having a roast dinner, add carrots or broccoli to your plate. Frozen fruit and vegetables also contribute to your 5 A Day. In fact, it only takes a couple of minutes to microwave frozen peas, mixed vegetables, or mini corn on the cob. Additionally, canned fruit and vegetables count towards your daily intake. Opt for fruit canned in juice rather than sugary syrup, and choose vegetables canned in water without added salt or sugar for a healthier option.

Incorporating fresh, frozen, or canned fruit and vegetables into meals is quite simple. For instance, you can sprinkle sweetcorn or pineapple chunks on top of a thin-base pizza, or enhance soups and sauces with a handful of kidney beans, peas, or sweetcorn. Furthermore, consider making or choosing tomato or vegetable-based sauces. These are typically lower in fat compared to cream or cheese-based sauces.

5 A Day with Snacks

Swap sugary snacks such as biscuits for a piece of fruit.

In conclusion, it is clear that many Malaysians fall short of consuming sufficient fruits and vegetables daily. Consequently, inadequate intake of these foods can lead to missing out on numerous health benefits. Therefore, make sure to utilize the 5 Fruit and Vegetable Daily Guide to effectively plan and boost your fruit and vegetable consumption.

References:

Malaysian Dietary Guidelines. Nutrition Division, Ministry of Health Malaysia, Putrajaya.
Institute for Public Health (IPH) 2014. National Health and Morbidity Survey 2014 : Malaysian Adult Nutrition. Survey (MANS) Vol. II : Survey Findings:343 pages.
Institute for Public Health 2020. National Health and Morbidity Survey (NHMS) 2019:Non-communicable diseases, healthcare demand, and health literacy—Key Findings
Jayawardena R, Sooriyaarachchi P, Chourdakis M, Jeewandara C, Ranasinghe P. Enhancing immunity in viral infections, with special emphasis on COVID-19: A review. Diabetes Metab Syndr. 2020;14(4):367-382.
Dagfinn A. Plant Foods, Antioxidant Biomarkers, and the Risk of Cardiovascular Disease, Cancer, and Mortality: A Review of the Evidence. Advances in Nutrition.2019;10(4):404–421.
Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015;44(10):1309-1321.