Five a day

“5 a day” is the simplest nutrition rule in the world: five portions of vegetables and fruit every day – ideally three portions of vegetables and two of fruit. The German Nutrition Society (DGE) recommends that adults eat at least 400 grams of vegetables and 250 grams of fruit a day. The campaign of the same name has been running in Germany since 2000, backed by WHO and the DGE.

A portion is measured with your own hand: a handful of berries or cherries, an apple, a pepper, two handfuls of salad or broccoli. Children have smaller hands, so their portions are smaller too – which automatically gives the right amount. Frozen vegetables count just as much as fresh ones, as do tinned tomatoes and pulses. A glass of juice or a smoothie can replace no more than one of the five portions – and the same goes for nuts.

Why is it worth it? Vegetables and fruit provide vitamins, minerals, fibre and phytochemicals with a very low energy density. If you manage five portions, you have less room and less appetite for energy-dense foods – one reason why this rule works so well for weight loss. Large studies link eating them with a lower risk of cardiovascular disease and some types of cancer.

The reality: according to Germany's National Nutrition Survey, most people in Germany manage on average only about half the recommended amount – and vegetables fall especially short. Getting there is colourful and practical: fruit in your muesli, raw veg as a snack at break time, vegetables in sauces and bakes, soup as a starter, fruit for dessert. And for children: let them help with the chopping, serve veg as sticks with dips – getting them involved works better than any telling-off.