Five a Day — still the gold standard for wellbeing at work

The UK’s venerable “Five a Day” message—eating at least five 80 g portions of fruit and vegetables daily—might sound familiar, but research shows it’s as relevant as ever (nhs.uk). A mixed bag of fresh produce isn’t just colourful; it’s powerful. Here’s why it’s an essential investment in staff wellbeing.

1. Health Gains: Heart, Gut and Beyond

• Lower disease risk: Eating five (or more) portions daily reduces the risk of heart disease, stroke and several cancers. The WHO’s 400 g/day recommendation underpins the Five a Day guidance (nhs.uk). A 2017 meta‑analysis by Imperial College London found benefits at 800 g/day (10 portions), but even 2.5 portions (200 g) gave a 13–16% reduced risk of serious illness (ion.ac.uk).
• Improved gut health: Fruit and veg are rich in dietary fibre. The UK average of ~19 g/day falls short of the recommended 30 g/day. Every extra 7 g (about half a tin of baked beans) reduces non‑communicable disease risk by up to 9% (theguardian.com).
• Mental wellbeing: Multiple studies – including the British Journal of Health Psychology – show eating more fruit and vegetables correlates with happier moods the next day, independent of confounders (en.wikipedia.org). Colours aren’t just nice—they’re mood boosters.

2. Nutrients & Natural Sugars

Let’s look at typical nutrients in a mixed bag:

• Natural sugars (fructose): Apples (~14 g), bananas (~17 g). Berries are much lower (~7 g) (bda.uk.com, bbcgoodfood.com, eatingwell.com). Because these come with fibre and nutrients, they slow sugar absorption—unlike processed snacks.

3. Cost & Convenience

• Great value: A typical UK family can meet Five a Day for around 42 p/day (bda.uk.com). A single cabbage (~£0.70) provides ~10 portions.
• Economical options: Frozen or tinned fruit and vegetables (in juice/water) are just as nutritious and often cheaper—plus less waste (bda.uk.com).
• Simple snacks: Fresh fruit at desks, chopped veg with hummus, or a handful of berries are easy habits to build.

4. Environmental Co‑Benefits

UK-grown vegetables benefit from natural rainfall, lowering water and carbon footprints. SHEFS modelling shows raising veg intake to Five a Day could add eight months to life expectancy and reduce greenhouse gases by ~8% (foodfoundation.org.uk).

5. Real‑World Success: Vouchers & Prescriptions

In London boroughs, the “fruit & veg on Prescription” pilot gave low‑income families £8/week vouchers. After eight months:

• Uptake rose from <30% to ~80%.
• GP visits halved; 75% lost or maintained weight; 60% saw mental health improve (thetimes.co.uk).

6. Five Practical Tips for the Workplace

1. Keep that fruit bowl topped up – prompt healthy snacking.
2. Lunch clubs – meal swaps (veg chilli, salad bars).
3. Seasonal variety – boost flavour and budget value.
4. Frozen packs – great for office soups or stir‑fries.
5. Education – posters, emails and mini‑talks on fibre, portion sizes and fruit types.

A Fresh Boost, Not “Old Hat”

Five a Day isn’t passé—it’s evidence-based. Each portion packs fibre, vitamin C, folate, flavonoids and natural sugars that energise without spikes. Plus, they taste great.

Variety is key. Swap a banana for berries, add chopped peppers to lunch, or roast sweet potato with dinner. Even small changes add up.

Why this matters at work

At Workplace Health MOT, we know staff wellbeing starts with solid foundations. A colourful mix of fruit and veg:

• Improves mood, energy and focus
• Supports heart, gut and brain health
• Helps maintain weight
• Is budget- and eco-friendly
• Includes great tasting, fresh options

Dust off the Five a Day message—reinforce it with freshness, fun, and facts. Make it easy, affordable, and enjoyable. Helping staff thrive—day by day, portion by portion—is exactly our mission.