Fruit and vegetables: what if we aimed for 800 grams a day?

The more colours on your plate, the better your body feels.

We have been told since childhood: eat your fruit and vegetables. But how much, exactly?

What research says

In 2017, researchers from Imperial College London and the Norwegian University of Science and Technology (NTNU) pooled the results of 95 studies carried out around the world. Their conclusion: compared with people who eat very little, those who eat around 800 grams of fruit and vegetables a day, about ten small portions, have a risk of cardiovascular disease about 25% lower and a risk of premature death about 30% lower.

These are observational studies: people who eat lots of fruit and vegetables often have other healthy habits. But the link is strong and consistent from one study to another.

In practice, for runners

• A fruit or vegetable at every meal and snack: that is already an excellent base.
• Vary the colours: green, orange, red and purple vegetables provide different vitamins and antioxidants.
• Think frozen and tinned (without added salt or sugar): practical, economical and just as worthwhile.
• Around training: a banana before you go, a fruit purée or dried fruit during a long run, a vegetable soup when you get back.

French official guidelines recommend eating at least 5 portions a day. Studies show that more remains beneficial: every portion counts!

Sources

• Aune D. et al., "Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies", International Journal of Epidemiology, 2017. See on PubMed
• Programme national nutrition santé (French national nutrition programme), fruit and vegetable guidelines, mangerbouger.fr.