We’ve all grown up hearing “five a day”. It’s been plastered across school posters, GP leaflets, and nutrition guides for decades. But here’s the thing, five vegetables a day just doesn’t cut it anymore. Let’s talk about why seven vegetables a day is the new goal and how you can make it happen without turning into a kale-chomping rabbit.
In today’s world of processed food, our bodies need more nutrients to thrive. That means more vitamins, minerals, fibre and antioxidants. These little warriors fuel your skin, support your mood, keep your waistline in check, and help everything from your digestion to your hormones. Five veggies a day is like putting £5 of petrol in your car and expecting to drive to Scotland, you’re simply not going to get far.
So, let’s look at why seven vegetables a day is the gold standard:
1. Nutrient Boost
More vegetables mean better gut health, more antioxidants to fight off stress and ageing, and extra fibre to steady blood sugar and reduce cravings. Plus, the more veg you eat, the less room you have for junk food! Win-win.
2. It Crowds Out the Bad Stuff
Vegetables help your body work efficiently. While bad carbs leave you sluggish and bloated, veggies help you feel fuller, lighter and more balanced.
Now, let’s be honest, even I don’t always have seven different vegetables in my fridge every day. But I’ve got a plan that works in real life. No kale chewing contests, no perfectionism, just small practical steps.
How to Make It Happen
1. Sneaky Breakfast Additions
Toss spinach, mushrooms or tomatoes into scrambled eggs. Half-cooked veg are better anyway, they retain vitamin C. Don’t overthink the order you cook them in. Leftovers from the night before? Perfect. And yes, I often finish off my child’s leftover broccoli at breakfast. It’s not weird, it’s resourceful.
2. Snack Smart
Keep cherry tomatoes, peppers, olives, carrots, or snap peas handy. I snack on raw cauliflower florets all the time. Crunchy, naturally sweet and totally guilt-free.
3. Count Your Onions and Garlic
These count as vegetables too, and we don’t use enough of them. If you're using a quarter of an onion, double it. Same with garlic. It's a natural antibacterial and antiviral powerhouse, a true kitchen hero.
4. Add Fat to Make Veg Tasty
Let’s be real, fibre isn’t exactly delicious on its own. But with butter or melted cheese? Game changer. Fat makes veggies taste better, and that means you’ll eat more without trying.
5. Be Lazy, It’s Fine
Frozen veg, pre-cut salad bags, vacuum-packed beets, all fair game. This isn’t MasterChef. It’s about fuelling your body, not impressing a panel of judges.
And remember: if you only manage five vegetables today instead of seven, you're still amazing. Tomorrow is a new chance. Our brains, bones, and hormones deserve this kind of care and so do we.
If you're ready to start your seven-veg-a-day journey, let me know in the comments: what's your favourite vegetable? Mine is cauliflower. It’s anti-ageing, fibre-rich and honestly, it’s the popcorn of the veggie world.
One last thing, take your apple cider vinegar capsules before meals for weight loss and gut health. They can make a real difference.
-- Written by Hala, founder of Dietapplements
