Jamie Oliver is right – this is how much fruit and veg we really should be eating every day

Celebrity chef Jamie Oliver has stirred debate by calling the familiar five-a-day message “a lie”. Speaking to the Times, he argued that the real health benefits of fruit and vegetables only start to add up at seven, eight or even 11 portions a day.

He’s not wrong that more is better. Research shows us that the more servings of fruit and veg we eat per day, the more benefits we see to our health. But the story of how five servings became the standard recommendation is one of science meeting pragmatism.

When the five-a-day campaign was launched in the UK and Ireland more than 20 years ago, it was never meant to be the “perfect” target. Instead, it was a compromise – a number that struck a balance between the nutritional evidence and what public health experts thought people might realistically manage. Five portions was judged by researchers and marketeers to be a simple, memorable and achievable slogan – one that wouldn’t scare people off.

Today, five-a-day is one of the most recognisable public health messages – even if most UK adults still fall short of it.

But it may be time for this messaging to change, as a growing body of research shows that higher fruit and vegetable intakes are associated with lower risk of chronic diseases.

A meta-analysis of over 2 million people found that while five portions lowered risk of chronic diseases such as cardiovascular disease and cancer, the greatest benefits were seen at around ten portions of fruit and veg daily. Another UK study found that people eating seven or more portions of fruit and veg each day had a 42% lower risk of death compared to those eating less than one portion.

Excellence rarely comes from doing the bare minimum – and the evidence suggests we should be aiming higher.

Japan has long recommended ten (and more) portions of fruit and vegetables a day. Mediterranean countries, too, traditionally eat diets rich in fresh produce, beans, and legumes. Research suggests that populations that follow these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher intakes of fruit and vegetables and lower risk of death from any cause are reported in Japan, too.

The research is clear: higher intake of fruits and vegetables everyday brings tangible health benefits. So while five portions is a good starting point, aiming to include more fruits and vegetables into your daily diet will bring even greater health benefits.

What counts as a portion?

But some confusion lies in what a “portion” really means. The World Health Organization defines one portion as about 80g – roughly a handful. That could be an apple, two broccoli spears, three heaped tablespoons of peas or half a tin of beans. When you break it down like this, eight to 11 portions across three meals and snacks becomes less intimidating.

There are also many easy ways to add more fruit and veg every day. For breakfast, try adding berries to your cereal, a banana to your porridge or spinach in your omelette. For lunch, add salad to sandwiches, beans to your soup or extra veg into wraps.

Double up portions at dinner by eating two or three sides of veg, or bulk up sauces and curries with lentils, peppers or mushrooms. Snack smart by reaching for fruit, veggie sticks with hummus or roasted chickpeas instead of crisps.

You should also aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.

There’s a common myth that only fresh fruit and vegetables count. In reality, frozen, tinned (in water or natural juice) and dried all have a place. They can be cheaper, last longer and often retain just as many nutrients as fresh produce.

Juices and smoothies count too – but only as one portion a day because of their sugar content.

The five-a-day message is a starting point, but not the finish line. Anything is better than nothing – and if you’re eating just one or two portions now, getting to three or four is progress.

But the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he’s right that aiming higher could bring big health gains.