Where did it come from?
Surprisingly, the five-a-day slogan was dreamt up on the fields of sunny California back in 1988, the result of a public health campaign to encourage people to eat more fruit and veg. A transatlantic move followed, with the UK government adopting it in 2003.
The expert reassessment
“Diversity is the key,” says Aisling Pigott, registered dietitian and British Dietetic Association spokesperson. “Five different fruit and vegetables is better than the same – and a mix of both fruit and vegetables for health.”
What measurement should I follow?
“While recent evidence shows more than five portions may be beneficial, we know that at least five is a realistic target for many”, says Pigott. “So five is a good number to stick to.”
30-a-week
What’s this figure?
A bit more ambitious is eating 30 different plants per week to boost your gut health. While each plant should be new, the same species in a different colour also counts. But the term ‘plant’ is quite all-encompassing – it also covers beans, nuts, seeds and wholegrains, so it’s not quite as daunting as you might think. Surprisingly, dark chocolate, coffee and tea also count, but to a lesser extent – you only get a quarter of a point for these.
Where did it come from?
The magic number emerged from the American Gut Project back in 2018, which looked at the gut microbiome of thousands of people. It found that eating more than 30 types of plant a week was associated with microbial diversity in the gut (read: healthier gut bacteria), as well as a reduction in antibiotic-resistant genes.
The expert reassessment
“We know that a diverse intake of plants is associated with increased gut diversity,” explains Piggot, “so the 30-plants-a-week message is quite useful, but it does have its limitations in terms of practicality.”
What measurement should I follow?
“Aiming for 30 different plants is a great target but, in essence, aiming for diversity in general is better for gut health,” says Pigott.
10,000 steps a day
What’s this figure?
How often do you check your daily steps on your smartwatch or phone? Getting in 10,000 steps a day for fitness has been drummed into us for so long that for many, keeping up this challenge is compulsive. But how did we arrive at this number?
Where did it come from?
Astonishingly, it was the result of research just after the 1964 Tokyo Olympics, where Japanese experts came up with an early pedometer to help get the population more active. They figured that increasing daily steps from 4,000 to 10,000 would burn off around 400 extra calories a day and decrease the risk of heart disease.
The expert reassessment
“The idea of doing 10,000 steps a day has stuck around because it’s simple and easy to remember – but the original research wasn’t particularly robust,” explains fitness expert Joanna Hall, founder of The WalkActive Method. “That said, more recent studies have shown that more steps per day are associated with a lower risk of dying from any cause. I recommend a daily target of 7,500 steps – but with an important distinction: focus on purposeful steps, using good technique, because not all steps are equal.”
What measurement should I follow?
“Steps matter, but how you walk them matters more,” says Hall. “Aim for a cadence of 100 steps per minute for general health, or 120 steps per minute to boost cardiovascular fitness and stamina.”
150 minutes a week
What’s this figure?
If you’re not into counting steps, keeping a check on your weekly activity levels might be more your thing. It’s recommended that adults aged 18-64 do at least 150 minutes of moderate intensity – or 75 minutes of vigorous intensity – physical activity per week to stay healthy. Moderate activity doesn’t have to be running – it could be as varied as riding a bike, dancing, rollerblading or even pushing a lawnmower.
Where did it come from?
In the 1990s, experts looked into evidence linking exercise with chronic conditions such as cancer, heart disease and diabetes, and found that a minimum of 150 minutes of weekly exercise was the threshold for delivering health benefits.
The expert reassessment
“You don’t need to do it all in one go – it can be broken into smaller, manageable bouts,” explains Hall. “For many people, 30 minutes a day, five days a week is a helpful way to meet this target. And thinking weekly rather than daily can feel more flexible and realistic.”
What measurement should I follow?
“Yes, the 150-minute target matters – but how you achieve it should reflect your starting point, goals and lifestyle,’ advises Hall. “Focus on movement that feels good, supports your body and fits your life – and you’re winning.”
18.5-24.9 (BMI)
What’s this figure?
BMI, or Body Mass Index, is a measure of whether you’re a healthy weight for your height. BMI is calculated by dividing an adult’s weight in kilograms by their height in metres squared – an ideal range is between 18.5-24.9. However, there are lots of drawbacks, as it doesn’t assess body fat percentage or muscle mass, for example.
Where did it come from?
BMI was not established by a medical expert – it was, in fact, created by a Belgian mathematician in 1832 as a means to establish characteristics of the ‘normal man’. It was later developed by a physiologist who coined the term ‘Body Mass Index’ in 1972.
The expert reassessment
“Body Mass Index (BMI) is a measure of weight versus height and, for most of us, is a good general guide to health,” says freelance dietitian Angie Jefferson RD. “But it doesn’t work so well for muscular athletes who can appear overweight or even obese from the extra muscle mass that they carry.”
What measurement should I follow?
“A simpler approach is height-to-waist ratio,” says Jefferson. Measure your height and measure your waist. If your waist measurement is more than half your height, it shows you have too much abdominal fat – which is the worst type for health.
5mmol/L (200mg/dL) or less total cholesterol
What’s this figure?
Cholesterol is a substance that your body needs to make hormones and vitamin D. Like many things, it’s only bad if you have too much of it – high levels can increase your risk of heart disease and stroke. Recommended maximum levels are 5mmol/L (200mg/dL) or less of total cholesterol in your blood.
Where did it come from?
As early as 1946, a cardiologist from Los Angeles found that lowering cholesterol in the diet was beneficial to health, and targets have changed rapidly over the past 25 years.
The expert reassessment
“A finger prick test in the pharmacy will tell you your total cholesterol, which is a good guide and, for most of us, should be less than 5mmol/L,” says Jefferson. “If you have certain health conditions, your target may be lower than this.”
What measurement should I follow?
“An ideal test is one that measures not only total cholesterol, but also the LDL (bad cholesterol) and HDL (good cholesterol), as well as a different blood fat called triglycerides,” says Jefferson. “Understanding the amounts of each of these, in combination with your blood pressure, body weight and family history, is the best guide to heart health and wellbeing.”
60-100 bpm (resting heart rate)
What’s this figure?
Your resting heart rate rate indicates your level of cardiovascular fitness – a lower level usually implies a more efficient heart function. Between 60-100 beats per minute (bpm) is considered normal. A lot of people check their heart rate on their smart watch, but you can simply feel your pulse and count the number of beats in 15 seconds. Multiply this number by four to calculate your beats per minute.
Where did it come from?
Way back in 1628, physician William Harvey found that in one hour the heart expels an amount of blood greater than the weight of a man, and to do that it has to beat at least 60 times per minute. Several studies have indicated that a normal resting heart rate is between 60-90 bpm, while the American Heart Association defines normal as 60-100 bpm.
The expert reassessment
“The 60–100bpm range is quite broad and doesn’t always reflect true cardiovascular fitness, says Joanna Hall. “A lower resting heart rate can indicate a more efficient heart, but it’s just one piece of the puzzle. I place more value on Heart Rate Variability (HRV), which measures the variation in time between each heartbeat. A higher HRV is generally better, and it’s associated with improved sleep, fitness, and resilience.
What measurement should I follow?
“While resting heart rate is useful, HRV offers deeper insight into how your body is coping and adapting,” says Hall. “You can measure HRV easily with most smartwatches, rings or chest straps. What’s considered ‘good’ depends on age and fitness, but the goal is consistency and upward trends.”
So there you have it. It seems that most of these fitness numbers are important for various reasons, but probably the easiest to track is your five-a-day and 150 minutes of exercise per week. That’s diet and fitness ticked!
Further reading
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A balanced diet for women
A balanced diet for men
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