Celebrity chef Jamie Oliver has ignited a debate by branding 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 accumulate at seven, eight, or even 11 portions a day. While his statement may seem provocative, research supports the idea that more is better when it comes to produce consumption.
The Origin of Five-a-Day
When the five-a-day campaign launched in the UK and Ireland over 20 years ago, it was never intended as the “perfect” target. Instead, it was a compromise—a balance between nutritional evidence and what public health experts believed people could realistically achieve. Five portions were deemed a simple, memorable, and achievable slogan, designed to encourage rather than intimidate. Today, five-a-day remains one of the most recognisable public health messages, even though most UK adults still fail to meet it.
Evidence for Higher Intakes
A growing body of research indicates that higher fruit and vegetable intakes are linked to lower risks of chronic diseases. A meta-analysis involving over 2 million people found that while five portions reduced the risk of cardiovascular disease and cancer, the greatest benefits appeared at around ten portions daily. Another UK study reported that individuals consuming seven or more portions per day had a 42% lower risk of death compared to those eating less than one portion.
Japan has long recommended ten or more portions of fruit and vegetables daily, and Mediterranean countries traditionally consume diets rich in fresh produce, beans, and legumes. Populations following these dietary patterns tend to have lower rates of heart disease and longer life expectancy. Similar associations between higher produce intake and reduced mortality are observed in Japan.
What Counts as a Portion?
The World Health Organisation defines one portion as approximately 80g—roughly a handful. Examples include an apple, two broccoli spears, three heaped tablespoons of peas, or half a tin of beans. Breaking it down this way makes eight to 11 portions across meals and snacks seem less daunting.
Easy Ways to Add More
- Breakfast: Add berries to cereal, a banana to porridge, or spinach to an omelette.
- Lunch: Include salad in sandwiches, beans in soup, or extra veg in wraps.
- Dinner: Double up on vegetable sides, or bulk up sauces and curries with lentils, peppers, or mushrooms.
- Snacks: Choose fruit, veggie sticks with hummus, or roasted chickpeas instead of crisps.
Aim to eat a rainbow of different fruits and vegetables across the week, as variety is associated with even greater health benefits.
Myths and Practical Tips
Contrary to common belief, frozen, tinned (in water or natural juice), and dried produce all count. They can be cheaper, last longer, and often retain as many nutrients as fresh items. Juices and smoothies also count, but only as one portion per day due to their sugar content.
The five-a-day message is a starting point, not the finish line. Any increase is progress—if you currently eat one or two portions, moving to three or four is a positive step. However, the science is clear: more really is better. Jamie Oliver may be ambitious in suggesting 11 portions, but he is right that aiming higher could yield substantial health gains.
About the author: Catherine Norton is an Associate Professor in Sport & Exercise Nutrition at the University of Limerick. This article is republished from The Conversation under a Creative Commons license.
