Easy Ways To Get Your 5-A-Day & Boost Your Mood

Easy Ways To Get Your 5-A-Day & Boost Your Mood

Patricia Afonso
Patricia Afonso
Nov 16th 2021

At Planty, we like to lean on all the good stuff nature has to offer to help us sustain our energy levels and good mood during the colder darker days.

All the little things add up!

Besides making the most of our lunch hour (with minimum cooking) to rest and refresh, we also aim to eat at least 5 portions of plants every day. Almost all fruits & veggies count towards your minimum 5-a-day, so getting the recommended daily amount can be easier than you think. Trust us!

What counts as 1 of 5-a-day

🌱  80g of fruit & vegetables (fresh, canned or frozen) – for example about half a medium avocado, 3 tbsp of cooked carrots or 2 satsumas

🌱  30g of dried fruit – such as about 2 figs, 3 dried apricots or 1 tbsp of raisins. Eat them at mealtimes, not as a snack, to reduce the risk of tooth decay

🌱  30g of nuts & seeds – such as about 10 walnuts, 20 almonds or 4 tbsp of pumpkin seeds (perfect as a snack or meal topping).

Good to know

✅  Variety is key:  get the most from your 5 by eating a wide variety of plants (overall in a day & week) given their different nutritional benefits – not just 5 apples (!)

✅  Beans & pulses: no matter how many you eat, 80g of beans or pulses only count once in your 5-a-day. This is because although they're high in fibre, they contain fewer nutrients than other plants

✅  Potatoes don't count. Sweet potatoes do: spuds are important in a healthy diet but don't count in your 5-a-day because they're a starchy food. Sweet potatoes and other root veggies do as they're usually eaten in addition to the starchy food part of the meal

✅  Limit juices: the NHS advises limiting fruit or vegetable juices and smoothies to 150ml a day (1 portion of your 5) to protect your teeth from sugar and having them at mealtimes (not as a between-meal snack)

✅  Vitamin pills or other dietary supplements don't count: simply because they don't have the same health benefits (like containing fibre) as eating more fruit & veggies

✅  1x Planty meal = at least 2 portions of your 5-a-day: a single serving of any meal in our current menu counts towards 2 portions of your 5-a-day, alongside having a bunch of other uplifting benefits (see below).

Did you know most Planty meals contribute towards your 5-a-day?

We've done the maths, so you don't have to. Well, Head Chef Joe has! Most of our meals have been developed so every single serving counts towards your 5-a-Day. Neat.

🌱 Shakshuka = 4 of your 5-a-day

🌱 Cauli & Mango Madras = 3.5 of your 5-a-day 

🌱 Harissa Carrot Tagine, Buddha Bowl or Zesty Xinxim = 3 of your 5-a-day 

🌱  BBQ Banana Blossom Burrito, Yaki-Miso Udon Noodles or Sweet Chilli Tempeh Stir-Fry = 2.5 of your 5-a-day per serving

🌱 BBQ Beef Enchilada or Katsu Curry = 1 of your 5-a-day

🌱  Any other meal on our menu = 2 of your 5-a-Day.

It's not only the amazing taste and textures that will uplift your mood, lean on any Planty meal to start boosting your health and wellbeing now.

Enjoy a mood-boosting activity thanks to the extra time (gained from not having to cook or wash up)

🧩  Head outside for a walk, fresh air & natural daylight

🧩  Hit the gym or take a short exercise or yoga class

🧩  Take part in a playful or creative activity alone or with the rest of the family

🧩  Pet your favourite furry friend or look after your house plants

🧩  Call your mum or bestie.

TLDR: any off-screen activity that reconnects you to nature or other people.

Sources: NHS, Public Health England

Patricia Afonso

Patricia Afonso

CMO at Planty

Patricia helps businesses, social ventures and individuals lead with greater clarity and resilience, so they can grow strategically. She's passionate about making a positive social impact and is also an EMCC-accredited Leadership Coach who helps people get more out of life. Food, nature and community keep her energized.

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