has anyone a "7 a day" meal plan please?

[Deleted User]

tiredwithtwins wrote: »

couple of weeks ago I started having a small tub of nuts and raisens to take to work and nibble on ... that's my extra 2 portions a day!!!

It's only the raisins that count. To get two 80g portions from eating mixed nuts and raisins alone you would have to nearly 3000kcal.

patchwork_cat

jack_pott wrote: »

It's only the raisins that count. To get two 80g portions from eating mixed nuts and raisins alone you would have to nearly 3000kcal.

You only need 30g of dried fruit.

SailorSam

I have cereal most days for breakfast and throw in dried currants/sultanas.
For lunch HM veg soup and perhaps a bit of lettuce & tomato on a butty.
Of an evening again a bit of soup and veges in a curry; casserole, or stir fry. or 2/3 veges in with a dinner.
Then i eat appels; oranges; and raw carrots during the day.
It's much easier during the Summer 'cos i have lots more salads.

[Deleted User]

patchwork_cat wrote: »

You only need 30g of dried fruit.

That's still an extra 1100 kcal a day, or 8 stone weight gain in a year.

mummyroysof3

I've taken an interest in this as I need to lose weight and am coming up with an eating plan to do this. I'm not a big fan of most fruits and veg so will find it hard but I'll try. Hoping it will be easier as weather gets better as I'm more likely to eat salad etc anyway

Lizling

patchwork_cat wrote: »

How do you explain the increase in death of 17% by eating tinned/frozen fruit. Do you have a link that shows they adjusted for affluence etc. as the article I saw talked about affluence not being taken into account. This article on NHS website actual mentions other issues http://www.nhs.uk/news/2014/04April/Pages/Five-a-day-should-be-upped-to-seven-a-day.aspx quote from this article 'In the study, people who consumed more fruit and vegetables were generally older, less likely to smoke, more likely to be women, be of a higher social class and have a higher standard of education...Although the researchers tried to adjust for these factors in their analyses, these differences may influence the association seen '

In your own quote, it says they've tried to adjust for social class. In this context, that will mean the standard socio-economic grading from A-E, which is pretty much affluence, although I agree it's not perfect. They will have used a statistical methodology along the lines of stratification to see what the difference is between people with the same characteristics in all ways except fruit and vegetable intake. The techniques aren't perfect though, and rely on probabilities, hence the 'may influence the association' bit. Also, different characteristics aren't always independent and you can't control for every difference that makes up a human being.

Confounders are things they haven't adjusted for. It's always possible they missed an important one, but this is basically standard derrière-covering

From the article you linked to:

The researchers adjusted their analysis for the following confounders:
age
sex
smoking status
social class
education
body mass index (BMI)
level of physical activity
alcohol consumption

I explain the increase in deaths for tinned/frozen fruit as tinned fruit in syrup being bad for you and possibly indicative of a poor diet in other respects. It's a shame tinned and frozen were lumped together in the data.

Nada666

Is there such a thing as a general meal plan which would not already contain more than seven? (Other than specialist protein or low-carb nutty ones).

lostinrates

Nada666 wrote: »

Is there such a thing as a general meal plan which would not already contain more than seven? (Other than specialist protein or low-carb nutty ones).

I don't have a plan, but I am thinking about today what I will have given DH to eat ( I have dietary restrictions so cannot eat everything/much:mad:)

Breakfast he had some fruit juice, (1). This is pretty unusual in our house, though We like vegetable juice a lot.

At lunch , which is pretty unusally for us we often only have two meals a day, maybe with some raw veg snack for DH ( this would count) there was soup with mixed veg in in amounting to , ( being conservative) 2 portions (so, running total of 3)

For supper we are having salad comprising lettuce ( 4) beetroot (5) and another side of minted broad beans (6) with a dessert of fresh fruit prepped and drizzles with some liqueur ( 7)


There have been other dribs and drabs. There are other veg than those highlighted in supper ( a bit of tomato, a big bunch of mint, so e onion) and there was a lot of veg in the soup, and lentils, but as beans and pulses only count once, I went for the broad beans over the lentils in my tally.


A weekday is more likey to see DH skip lunch but graze on raw food, This is fairly monotonous, he likes raw broccoli, raw bunches of herbs, particular ly parsley, and he eats coconut. He was some sort of rabbit in a past life I think. . He believes broccoli is lollipop shaped for a reason,

happy35

we eat loads of fruit and veg, i think the recommended portion sizes are quite small so we easily eat in excess of 7 per day.

I tend to eat around 3 maybe 4 portions of fruit during the day and at least the same if not more of veg. At weekends when I am off work I eat more veg than fruit as I tend to eat cooked things, at work I eat fruit at my desk or on the go

gayleygoo

I try to always squeeze in at least 3 portions of veg into a dinner. Sometimes it's more or less, and I count onion and garlic as one and they end up in nearly every meal! Lunch often has at least 2-3 veg since it is usually salad, veg soup or veg and tomato pasta. My kids don't eat many veg at all so I let them eat as much fruit as I can get into them.

Remember that many herbs and spices are beneficial too, with vitamins and trace minerals. Some would consider a serving of those (normally around 5g, rather than 80g!) to be a "portion" of your veg for the day. I'm not sure how cooking affects those nutrients though.