Five-a-day
What’s this figure?
The idea of consuming five portions of fruits and vegetables each day has stood the test of time. The World Health Organisation asserts that this practice reduces the risk of serious health issues and enhances fiber intake. The recommendation is to consume five 80g portions each day, excluding starch-rich foods like potatoes and sweet potatoes.
Where did it come from?
This catchy slogan originated in sunny California back in 1988 as part of a health campaign aimed at encouraging higher fruit and vegetable consumption. By 2003, the UK government embraced this initiative, making it a household term.
The expert reassessment
Aisling Pigott, a registered dietitian and spokesperson for the British Dietetic Association, emphasizes, “Diversity is essential. Consuming five different varieties of fruits and vegetables is more beneficial than consuming the same ones repeatedly, providing a mix of both for optimal health.”
What measurement should I follow?
While recent research suggests that exceeding five portions may be advantageous, Pigott notes that “five is a realistic target for many people, making it a practical goal.”
30-a-week
What’s this figure?
A more ambitious target encourages consuming 30 different plant foods each week for improved gut health. This includes various beans, nuts, grains, and even beverages like dark chocolate, coffee, and tea, though these last options yield lesser points—only a quarter point each. The species may be the same, but different colors count as distinct plants.
Where did it come from?
The idea of 30 different plants per week was derived from the American Gut Project in 2018, which assessed the gut microbiome of thousands and found that higher plant variety was linked with greater microbial diversity and decreased antibiotic resistance.
The expert reassessment
According to Pigott, “A varied intake of plants correlates with improved gut diversity. While the 30-plants-a-week recommendation is encouraging, its practicality may vary for some.”
What measurement should I follow?
Ultimately, “striving for 30 different plants is a commendable objective, but overall diversity is even more beneficial for gut health,” explains Pigott.
10,000 steps a day
What’s this figure?
How often do you monitor your daily steps using a smartwatch or smartphone? The 10,000 steps-a-day target has been ingrained in our fitness culture, often leading individuals to compulsively track this goal. But what’s the origin of this magical number?
Where did it come from?
This intriguing figure dates back to research following the 1964 Tokyo Olympics when Japanese researchers developed an early pedometer aimed at increasing the nation’s physical activity. They hypothesized that walking 10,000 steps daily would burn around 400 additional calories, thereby reducing heart disease risk.
The expert reassessment
Fitness expert Joanna Hall, founder of The WalkActive Method, notes that while the 10,000 steps recommendation is memorable and straightforward, the original research is not particularly robust. “Recent studies do indicate a correlation between higher daily step counts and lower mortality risk. I suggest a daily target of 7,500 steps with a focus on purposeful movements and proper technique, as not all steps equally contribute to fitness.”
What measurement should I follow?
“Although counting steps is important, the manner in which you walk is crucial,” emphasizes Hall. “Aim for a cadence of 100 steps per minute to maintain general health, and 120 steps per minute to enhance cardiovascular fitness and stamina.”
150 minutes a week
What’s this figure?
If tracking steps isn’t your preferred method, monitoring your weekly activity level might be more appealing. It’s recommended that adults aged 18-64 engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise weekly for optimal health. Moderate activities can range from cycling to dancing or mowing the lawn.
Where did it come from?
In the 1990s, researchers investigated the correlation between exercise and chronic diseases like cancer, heart disease, and diabetes, concluding that a minimum of 150 minutes of exercise each week was essential for health benefits.
The expert reassessment
Joanna Hall explains, “You don’t have to complete this all at once; shorter, manageable sessions are effective. For many, 30 minutes of activity five days a week is a practical way to meet this goal. It’s often easier to think in terms of weekly rather than daily targets.”
What measurement should I follow?
“The 150-minute target is critical,” Hall notes, “but how you achieve it should align with your starting point, objectives, and lifestyle. Focus on enjoyable movements that benefit your body, and that’s a win.”
18.5-24.9 (BMI)
What’s this figure?
Body Mass Index (BMI) is a key measure that assesses whether you maintain a healthy weight for your height. It’s calculated by dividing your weight in kilograms by your height in meters squared, with an ideal BMI range falling between 18.5 and 24.9. However, it’s important to note that BMI doesn’t differentiate between body fat and muscle mass.
Where did it come from?
BMI was originally formulated by a Belgian mathematician in 1832 to describe characteristics of an “average man.” The concept was later adapted by a physiologist who coined the term “Body Mass Index” in 1972.
The expert reassessment
According to dietitian Angie Jefferson, “BMI serves as a general health indicator based on weight versus height for most individuals. However, it can be misleading for muscular athletes who may appear overweight or even obese due to muscle mass.”
What measurement should I follow?
Jefferson suggests measuring your height-to-waist ratio as a simpler alternative. If your waist measurement exceeds half your height, it signifies excessive abdominal fat, which poses health risks.
5mmol/L (200mg/dL) or less total cholesterol
What’s this figure?
Cholesterol is a vital substance in your body, important for producing hormones and vitamin D. However, elevated cholesterol levels can raise the risk of heart disease and stroke. The recommended limit for total cholesterol is 5mmol/L (200mg/dL) or lower.
Where did it come from?
Since as early as 1946, a Los Angeles cardiologist found that lowering dietary cholesterol improved health outcomes, and the target levels have evolved significantly in the last quarter-century.
The expert reassessment
Dietetician Angie Jefferson states, “Using a finger-prick test at a pharmacy can give you a good indication of your total cholesterol, which should ideally be below 5mmol/L. For those with specific health concerns, lower levels may be necessary.”
What measurement should I follow?
Jefferson advises that a comprehensive test measuring not just total cholesterol, but also LDL (bad cholesterol), HDL (good cholesterol), and triglycerides, offers the best overview of heart health. This information, combined with your blood pressure, body weight, and family history, provides a fuller picture of well-being.
60-100 bpm (resting heart rate)
What’s this figure?
Your resting heart rate reflects your cardiovascular fitness level, with lower rates generally indicating a more efficient heart. A normal range is considered to be between 60 and 100 beats per minute (bpm). You can check your heart rate on a smartwatch or simply measure your pulse over 15 seconds and multiply by four to find your beats per minute.
Where did it come from?
The historical foundation for heart rate studies traces back to 1628 when physician William Harvey discovered that a heartbeat exceeds the heart’s weight in blood every hour, necessitating a minimum of 60 beats per minute. Various studies have suggested that a typical resting heart rate spans from 60 to 90 bpm, while the American Heart Association classifies it as 60 to 100 bpm.
The expert reassessment
Joanna Hall explains that although the 60 to 100 bpm range is extensive, it doesn’t always represent true cardiovascular fitness. “A lower resting heart rate can demonstrate a more efficient heart, but this metric is just one aspect of overall health. I place greater emphasis on Heart Rate Variability (HRV), which indicates the fluctuation in intervals between heartbeats. A higher HRV generally correlates with better sleep, fitness, and resilience.”
What measurement should I follow?
While resting heart rate is valuable, HRV provides a much clearer picture of bodily adaptation and recovery, explains Hall. “Most smartwatches, rings, or chest straps can easily measure HRV, and optimal ranges can differ based on age and fitness levels, but consistency and progressive improvement are essential.”
In conclusion, understanding these impactful health figures can guide you toward a healthier lifestyle. Tracking your daily consumption of fruits and vegetables, logging your steps, and monitoring your activity levels can all lead to better overall health.
Further reading
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A balanced diet for women
A balanced diet for men
All our healthy recipe collections
More health & nutrition tips
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