10 goals challenge - Reach your 5-a-day

Emma White - Nutritionist

Goal of the day – Eat 5 portions of fruit and veg

Fruits and vegetables are powerhouses of vitamins and minerals, many of which act as antioxidants, protecting the body from diseases. There is evidence that every portion of fruit and veg eaten could reduce the risk of heart disease by up to 30%. On top of this, fruit and veg are high in fibre and generally low in calories and fat, making them an excellent choice for aiding weight loss and maintaining a healthy weight. Eating a piece of fruit is preferable to blending in a smoothie because it leaves the cell walls intact, and this helps slow the release of natural sugars - but that said, smoothies can still be packed full of important nutrients, so are fine in moderation.

Your daily goals list

The aim of this challenge is to keep a 10 day unbroken diary streak – while smashing 1 goal a day! There are 10 different goals to choose from – you can have the same one every day or choose a different one for each day of the challenge by following our list below.

  1. Drink 8 glasses of fluid
  2. Eat 5 portions of fruit and veg
  3. Do a new online workout
  4. Eat at least 30g of fibre
  5. Do at least 1,000 more steps than you did yesterday
  6. Eat at least 2 meals sat at a table with no distractions
  7. Practise mindfulness for 10 minutes
  8. Go for a 20 minute brisk walk
  9. Eat 3 portions of low-fat dairy (or fortified dairy alternative foods)
  10. Write down your short-, medium- and long-term goals

Nutritionist Emma White (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.

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