Indeed, the National Health Nutrition Program (PNNS) fixes the threshold with five daily portions. However, Alexandra Retion recalls that “It is actually a first objective, which it would be desirable to achieve for our general population“However, several studies suggest that a larger contribution would improve the prevention of certain diseases more.
The proven benefits of a higher contribution
Some research points to a reinforced protective effect. As the dietician specifies, “There are doctors, so some studies showing that ten portions per day would be associated with a slightly more marked drop in cardiovascular, stroke and certain cancers“.
Fruits and vegetables are full of essential nutrients. “”The fibers allow us to maintain our microbiota, which participates in our overall health and maintain our bacterial flora“Explains Alexandra Retion. They are also”Full of antioxidants, polyphenols, vitamins and minerals“.
According to her, “When you can target beyond the 5 portions that are recommended, if it is possible to do so, it is better in fact. It will only be beneficial“.
Ten portions per day, a realistic objective
Ten portions may seem unrealistic on a daily basis. However, a portion represents only 80 to 100 grams. In practice, this can be easily reached.
Alexandra Rétion gives a concrete example: “If for my breakfast, I prepare a smoothie with a banana and a handful of red fruit, I already have 2 portions. If in snack I eat an apple, that is 3. At noon, an entrance to raw vegetables with tomatoes, carrots and salad gives 2 or 3 additional portions, then a dish with broccoli or spinach adds 1 or 2 portions“.
The trick, she said, is to split. “”You have to split these contributions during the day, and eat a little with each meal, and in snacks. It is also important to vary the raw, cooked, soup, compote, smoothie forms …“.
Legumes and snacks like allies
Pulses also complete the daily intake. “”Think of pulses and legumes, such as chickpeas or lenses, which help bring the fibers“, Recommends the specialist.
And to vary, the snacks can get out of the usual setting: “Sometimes you can opt for small vegetable sticks with a little houmous“, Illustrates Alexandra Retion.
In summary, “5 portions is the minimum in public health recommendation. But when you can get 10, it’s great“.