Table of Contents

• Cinq portions de fruits et légumes par jour : mythe ou réalité ?
  • Easy to remember: 5 hands full of fruit and vegetables per day
  • Fruit and vegetables: What are the differences?
  • Despite “5 a day” campaign: Germany eats too little fruit and vegetables
  • Fruit and vegetables: new recommendations of the DGE
  • 5 on the day: the WHO recommends a different value
  • Utopia conclusion: Five portions of fruit and vegetables per day are a good guideline

You will definitely know this nutritional recommendation: 5 portions of fruit and vegetables should be eaten per day. But how current and sensible this guideline is actually?

The “5-AM-TAG” recommendation is part of a worldwide initiative with the aim of improving the health of the population by consuming more fruit and vegetables. The Campaign started in the USA in the 1990s as “5 a day – for a better health”. The National Cancer Institute was responsible – because there were indications that more fruit and vegetables could prevent cancer.

In 2000, the 5-am day initiative in Germany was launched by the German Cancer Society (DKG) and the German Society for Nutrition (DGE). The specially founded association “5 on Tag e. V.” created information and advertising materials, band in nutritionists and promoted projects in particular in schools and kindergartens- all of this with that The aim of increasing fruit and vegetable consumption in the population.

Easy to remember: 5 hands full of fruit and vegetables per day

With the rule of thumb “Five portions of fruit and vegetables a day“Should the 5-am-tag rule be memorable. A portion is measured with the hand size: That means that means that A portion is as much as it fits in your hand. If you are big, your portion is automatically larger than with a smaller person – the concept is also easy to understand and implement for children.

👉 A lot is one of the five portions: from Raw food and salad, to cooked vegetables, fresh and dried fruit to legumes, nuts and juices. In the original recommendation, three portions should be vegetables and two portions of fruit (see BZfe).

Fruit and vegetables: What are the differences?

Maybe you have already asked yourself why a long distinguish between fruit and vegetables? Compared to vegetables Fruit is a higher energy density and contains more fructose (fructose). Too much fructose can increase the risk of diabetes, liver diseases and cardiovascular diseases.

However, one has to distinguish between the added and naturally contained fructose: fructose was used for a long time instead of sugar in processed foods. Especially in food for diabetics: fructose was used inside because – unlike others – it does not trigger insulin’s distribution. In contrast, fructose is of course included in fruit (and to a lesser extent in vegetables). The DGE now assumes that the naturally contained fructose in fruit in a balanced diet harmless is:

“The consumption of fruit in the usual portion sizes applies in the context of a balanced […] Nutrition as harmless. For the possible development of a metabolic dysfunction-associated steatotic liver disease (Masld, formerly called non-alcoholic fatty liver), the excessive consumption of fructose (fructose) and fructose-containing corn syrups in strongly processed food and drinks […] discussed. “

German Nutrition Society

Despite “5 a day” campaign: Germany eats too little fruit and vegetables

Unlike hoped, the “5 a day” nutritional campaign has been not the desired contribution to healthy eating in Germany done. The DGE’s nutritional report from 2020 shows that women only eat 3.1 and men 2.4 portions of vegetables and fruit per day. Only 15 % of women and 7 % of men reach the recommended five portions of vegetables and fruit per day.

The club 5 on Tag e. V. was dissolved in 2023. The website is now used by another provider. There are now new recommendations from the DGE and the WHO.

Fruit and vegetables: new recommendations of the DGE

At the beginning of 2024, the German Nutrition Society published new recommendations: In the food -related nutritional recommendations (FBDG) it says:

“Fruit and vegetables provide plenty of vitamins, minerals, fiber and secondary plant substances. They are good for health and contribute to satiety. Enjoy at least 5 servings of fruit and vegetables per day, preferably in your respective harvest season.”

DGE

👉 The DGE is therefore with the Basic recommendation of five portions of fruit and vegetables remained a dayhowever, the addition that three portions of vegetables and two portions of fruit should no longer apply.

“Both fruit and vegetables belong to a colorful selection – the main thing is that people in Germany eat more. Fruit has a higher energy density than vegetables. Those who pay attention to energy intake prefers to use vegetables than fruit.”

DGE

As an orientation values ​​for a healthy adult, the DGE indicates the following:

• 550 grams of fruit and vegetables (5 portions of 110 grams) per day
• 200 grams of juices (2 glasses of 100 grams) per week
• 125 grams of legumes per week
• 25 grams of nuts and seeds a day

5 on the day: the WHO recommends a different value

Unlike the DGE, the WHO World Food Organization recommends daily More than 400 grams of fruit and vegetables:

“As part of a healthy, fat, sugar and sodium-low diet, the WHO recommends consuming more than 400 grams of fruit and vegetables a day to improve general health and reduce the risk of certain non-transferable diseases.”

WHO, [Übersetzung aus dem Englischen durch die Redaktion]

Why is it that the recommendations of the DGE and the WHO differ? According to Astrid Donalies from the DGE, the DGE recommendation takes three pillars into account: the supply of nutrients with low energy density, the low environmental load and the reduction of the disease burden. At WHO, the focus is on minimizing cancer risk and the basic increase in fruit and vegetable consumption. Ultimately, there are two different approaches to one and the same thing.

👉 Basically the following applies: It should definitely be at least 400 g of fruit and vegetables a day.

Incidentally, there are indications that it even may be more than five portions a day: A study from England found that the participants, the seven or more portions of vegetables, had a 42 percent lower risk of death within the study period than those who ate less.

Utopia conclusion: Five portions of fruit and vegetables per day are a good guideline

The 5-am day initiative no longer exists in its original form. Nevertheless, the following still applies: Sufficient fruit and vegetables belong to a healthy – and sustainable – diet. The rule of thumb to eat five hands full of fruits and vegetables a day is memorable and can be a good help to eat enough fruit and vegetables – like to think in mind that it can be more. And at the same time: don’t try to put yourself under pressure – a healthy diet should be fun and not be dogmatic.

Please read our reference to health issues.

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