Alarming new data shows most adults miss their 5-a-day – these tips make it easier

Indeed, a 2020 poll of 2,000 people conducted by British kitchen appliance brand Kenwood found that the average modern adult spends almost half the time their parents spent in the kitchen at the same age. A lack of time was considered the biggest barrier to cooking more often for 31% of those surveyed.

While there are multiple factors at play, as a women’s health dietitian, Vaughn says she feels as if there is a bit of an ‘unsaid when people start talking about not consuming enough fruit and vegetables’. Often, she notes, it’s argued that ‘people are just not cooking as much as they used to and are getting ready meals or getting takeaways’, but actually, there is more to it than meets the eye.

‘Typically, it’s women in the household who do the majority of the cooking. I know in a lot of households men are picking up the gauntlet, and that’s amazing, but typically, that is what happens.’

‘This survey has shown that it’s not really about the money income. The incremental increase in fruit and vegetables by £10k [household income] increments is minuscule. But I think really what it is is time – because women, more than ever, are now in the workplace and earning, and that is amazing, but they have a lot less time. That is one of the things in short supply – the time to make the food.

Although the official government recommendation is 5-a-day, over the years experts have suggested that the figure should be much higher than that. ‘Personally, as a dietitian, I would never put a cap on how much fruit and veg my clients should consume, but it’s important to balance that with other important nutrients like protein, carbohydrates and fats,’ says Vaughn. ‘But when you look at the results of this survey, and you see that the majority of the population is not getting even 5-a-day, it seems a little unrealistic to be asking someone to consume 10-a-day.’

Instead, she says, we should focus on addressing the current barriers preventing adequate fruit and vegetable intake while recognising the importance of other nutrients, too.

Below, Vaughn outlines three useful tips her clients have found the most effective for upping their daily fruit and veg intake.

1. Prep ahead

‘Prepare a bunch of veg when you have the opportunity. This can be boiling, roasting, grilling, or steaming anything that you have available and is in season. Prepped veg is also really versatile. You can blend it in a soup or pasta sauce, or even just stuff it into a pitta or flatbread for a quick on-the-go meal,’ says Vaughn.

2. Freeze

As well as storing some portions in the fridge, put aside some of your prepped veg into the freezer to use when you need it. ‘This way you can simply add your protein and carb of choice in no time.’

3. Put it in your way

‘Have a fruit bowl/basket around where you spend the most amount of time. Make it easy to grab when you have a bit of a hunger pang. Not only will you be getting one of your 5-a-day, but you’ll avoid getting too hungry before your next meal and wanting to reach out for less nutritional options.’

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