Earlier this year, Imperial College London recommended 800 grams of fruit and vegetables per day for a longer life. At around 10 serves per day, this doubles the previous recommendation of five serves per day.

decreased risk of disease and therefore greater longevity

The recommendation was based on an analysis of 95 studies that linked higher consumption of fruit and vegetables to a decreased risk of disease and therefore greater longevity.

Ten serves may sound like a lot and it can be a lot in calories and sugar if we're not careful. If you're taking supplements or suspect a deficiency in certain nutrients, consideration must also be given to the nutrient values within your chosen fruit and vegetables. Say you're taking a multivitamin containing vitamin A, avoid eating a cup of peas - high in vitamin A - each meal as it could, for example, impact liver health. If you have concerns it's best to consult a professional before altering your diet as each of us have different needs and lifestyles.

For this article, we've selected ten serves of commonly found fruit and vegetables that are either ready to eat or require very little preparation.

1. One medium-sized fruit, such as one apple, banana or orange.


2. Two small-sized fruits, such as two kiwis, two plums or two apricots.


3. One medium-sized vegetable, such as one tomato which could be sliced and sprinkled with pepper on a slice of rye.


4. One cup of cut fruit in a can without the syrup.


5. Add half a starchy vegetable to lunch or dinner in the shape of half a potato, half a sweet potato, half a small taro or half a cassava.


6. A mini vegetable bowl of two cauliflower florets (a quarter of a serve), half a cup of leafy greens (half a serve) and quarter of a cup of pumpkin (a quarter of a serve).


7. A small scoop or handful of dried fruit. No more than 30g per serve is recommended.


8. Half a cup of lentils, peas or beans.


9. A small glass of freshly squeezed orange juice.


10. Half a cup or 125ml of juice.