Everyday Diet and Nutrition for Healthy Bones | Fragile Bones

Nutritional Advice

5 a day

We’ve all heard that we need to eat 5 portions of fruit and vegetables a day as part of our healthy diet, but have you heard that this also improves your bone mineral density and lowers your risk of osteoporosis?1,2 First things first, how big is a portion?
Image of stocked fruits and vegetables

Fruit and vegetable portion sizes3

1 medium sized fresh fruit (e.g. apple, orange, banana), 2 small sized fresh fruit (e.g. plums, kiwi, mandarin), 3 tablespoons of fresh fruit salad, 1 small glass of fruit juice, 1 small bowl of vegetable soup, 3-4 tablespoons of cooked vegetables or salad.

The following is good to remember about your 5 daily portions:

Colourful vegetables for everyday nutrition

Be colourful

Just because we’re talking about fruit and vegetables, doesn’t mean it’s all green. Make your meals more visually appealing with a range of different coloured fruit and vegetables.

Collection of various mixed and matched fruits and vegetables

Mix and match

Eating a wide variety of fruit and vegetables will help you get all the different vitamins and minerals that your body and your bones need.3

Division of the 5 daily portions of food into 2 servings of fruit and 3 servings of vegetables

2 fruit & 3 vegetables

Experts recommend that our 5 a day are broken down into 2 portions of fruit and 3 portions of vegetables.3

In more detail

Fruit and vegetables don’t have to be the boring part of your meal. Combine vegetables with different colours, textures and tastes to create a mouth-watering dinner. Liven up a salad with splashes of colour amongst the lettuce leaves by adding tomatoes or beetroot. And mix different fruits into a delicious and seasonal fruit salad. It’s all good for you – and your bones.
  1. Qiu R, et al. PLoS One. 2017;12: e0168906.
  2. New SA. Proc Nutr Soc. 2003;62:889–99.
  3. Paula Mee. Eat Well for Bone Health. 2016.