So if the recommended is 5x veg 2x fruit. Can I for example do 10x veg and 4x fruit on one day and none on another?
For water-soluble vitamins, your body can only absorb so much at a time. The easiest example of this is Vitamin C. The rest is flushed out with your urine.
Additionally, eating all your fruit and veg can lead to something my parents called “the new apple quick-step”. Your body can only handle so many natural sugars at once and too much will cause dihereah I know firsthand as we would binge on new apples when they ripened during harvest season. Those apples might be delicious. And it might be fun to grab them off the trees while riding tractors, but if you indulge, you need to know where the closest bathroom is.
You can. Your body is capable of storing nutrients. Fat soluble vitamins last months and non fat soluble still last weeks
Take vitamin c for exemple. You can store about 400mg of it. You fill in one day and don’t make a point of eating it again. You still get trace amounts (at the very least) of it from other foods, so even if it’s 15mg a day(this is being very pessimistic), you’ll last 5-7 days with the daily recommended amount on average.