The power of the 2 & 5 diet


The power of the 2 & 5 diet

Is it worth it?

Can we get our fruit and vegetable intake from starchy vegetables, juice or even dried fruit? Nadia Felsch weighs in.

As kids we were told it would make us grow up big and strong; as young adults we’re told it’ll keep us lean and healthy and, as fully fledged adults, we’re told it’ll prevent chronic disease and – ultimately – untimely death. The minimum prescribed amount of fruit and vegetables needed to do all these things is two serves of fruit and five of vegetables. Here are ways to can get your fix from starchy carbs and dried fruit.


Sweet potato and corn too – these starchy vegetables are not to be overlooked. Hot tip: don’t peel them as you’re throwing away fibre in their skin.
One serve = ½ medium potato or ½ cup corn

DRIED FRUIT: yes, as anoccasional option

Due to its concentrated natural sugar content, leave the dried fruit as a sometimes fruit option and walk away from those sugar crashes.
One serve = 1 ½ tablespoons sultanas

FRUIT JUICE: yes, as an occasional option

Your best option for getting your fruit from fruit juice is to squeeze it yourself and don’t overdo the servings. If you’re buying juice, ensure it contains 100 per cent fruit with nothing added (some juices are sweetened or made from concentrate; these are not the healthiest option). However, fresh fruit always trumps fruit juice for fibre content and lower sugar.
One serve = ½ cup

FERMENTED VEGETABLES: yes, as an occasional option

Although the nutrition and fibre content of the vegetable is generally retained in full when vegies are fermented and, if done correctly, creates new prebiotic benefits, they can contain a lot of salt. Make them yourself from traditional recipes or enjoy quality products as a small addition to your meal here and there.
One serve = 1 to 2 tablespoons

NEXT: Want to learn more about the 2:5 diet and how it can make you feel better? Grab the February 2017 edition of nourish magazine.

The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Read our Medical Notice.