Omar Bennett
The 5 A Day rule is a national campaign in developed countries such as the US, UK, France, and Germany, to encourage the consumption of at least five portions of 80g of fruit and vegetables each day. This is based on a recommendation by the World Health Organization that individuals consume a minimum of 400g of fruit and vegetables per day (excluding potatoes and other starchy tubers). Fresh, frozen, dried, and canned fruits and vegetables all count towards your 5 A Day. Fruit juices, smoothies, and purees made from 100% fruit (no added sugar) count, but only once. Beans and pulses also count, but only once, as they are good sources of protein and fibre but lack some other important vitamins and minerals.
| Characteristics | Values |
|---|---|
| Portion size | 80g of fresh, frozen, or canned fruit or vegetables, or 30g of dried fruit |
| Fruit or vegetable juices and smoothies | Limit consumption to a combined total of 150ml a day (1 portion) |
| Beans, pulses, and lentils | Count as one portion, regardless of the amount or type consumed |
| Starchy foods | Potatoes, yam, plantain, cassava, and other starchy foods do not count |
| Sweet potatoes and squash | Count towards your 5-a-day |
| Root vegetables | Carrots, butternut squash, parsnips, sweet potatoes, turnips, and parsnips count |
| Tinned or canned fruit and vegetables | Choose those in natural juice or water, with no added sugar or salt |
| Fruit and vegetables in dishes | Count towards your 5-a-day when included in soups, stews, curries, or pasta |
| Dried fruit | Consume at mealtimes to reduce the risk of tooth decay |
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What You'll Learn
- Fruit and vegetables: 80g of fresh, frozen, dried, or canned fruit/veg counts
- Beans and pulses: These count once, regardless of quantity
- Fruit/veg juices: 150ml of pure juice/smoothie counts, but limit to one portion
- Starchy foods: Potatoes, yam, plantain, and cassava don't count
- Portion size: A portion is 80g, or 30g for dried fruit/veg
Fruit and vegetables: 80g of fresh, frozen, dried, or canned fruit/veg counts
Fruit and vegetables are the basis of many affordable, tasty meals and snacks. Getting your 5 a day is easy, and almost all fruit and vegetables count towards your 5 a day. 80g of fresh, canned, or frozen fruit and vegetables counts as one portion of your 5 a day. This includes tinned or canned fruit and vegetables, but choose those in natural juice or water, with no added sugar or salt. For example, two broccoli spears or four heaped tablespoons of cooked kale, spinach, spring greens, or green beans count as one portion.
For dried fruit, 30g counts as one portion of your 5 a day. Dried fruit should be eaten at mealtimes and not as a between-meal snack to reduce the risk of tooth decay. Examples of dried fruit include currants, dates, sultanas, and figs. Beans and pulses also count towards your 5 a day, but they only count once, no matter how many you eat. This is because they are a good source of fibre but contain fewer nutrients than other fruits and vegetables.
Fruit juices, smoothies, and purees made from 100% fruit (no added sugar) also count, but only once. Fruit juices are usually very high in sugar, so the NHS recommends limiting intake to one 150ml portion a day. The rest of your 5 a day portions should come from another source. Remember, variety is key! Try to eat a variety of different fruits and vegetables to get a range of nutrients.
Lastly, some foods do not count towards your 5 a day. These include potatoes and some other starchy foods, such as yam, plantain, and cassava. This is because they are often included as the starchy component of a meal, replacing pasta, rice, bread, and noodles. However, sweet potatoes, turnips, parsnips, and squash do count towards your 5 a day.
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Beans and pulses: These count once, regardless of quantity
Beans and pulses are a great way to get one of your recommended five-a-day. They are a good source of protein, fibre, and essential vitamins and minerals. However, they only count as one portion of your five-a-day, regardless of the quantity consumed. This is because they contain fewer nutrients than other fruits and vegetables.
A portion of beans and pulses is typically considered to be 80 grams, or around three heaped tablespoons of cooked beans. This is the same amount recommended for a single portion of fruit or vegetables. For context, half a pepper, avocado, or courgette is roughly 80 grams.
Some examples of beans and pulses that count towards your five-a-day include:
- Baked beans
- Chickpeas
- Lentils
- Kidney beans
While beans and pulses are a healthy option, it is important to eat a variety of fruits and vegetables to ensure a diverse range of nutrients. Aim for a colourful plate and try to include different types of produce in your diet.
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Fruit/veg juices: 150ml of pure juice/smoothie counts, but limit to one portion
Fruit and vegetable juices and smoothies can be a convenient way to get one of your recommended five-a-day. However, it is important to note that only 150ml of pure fruit or vegetable juice or smoothie counts as one portion, and you should limit your intake to this amount per day. This is because crushing fruits and vegetables releases sugars, which can be damaging to teeth. Therefore, it is recommended to consume juices and smoothies during mealtimes, rather than as a between-meal snack, to reduce the risk of tooth decay.
Fruit and vegetable juices and smoothies are a source of 'free sugar', which is the type of sugar we are advised to cut back on. Even unsweetened juices and smoothies are sugary, so it is important to limit your intake to the recommended amount. If you want to make your 150ml of juice or smoothie go further, you can dilute it with water (still or sparkling).
It is worth noting that dried fruit, such as currants, dates, sultanas, and figs, also counts towards your five-a-day. However, a portion of dried fruit is typically smaller (around 30g) than a portion of fresh fruit (around 80g). Like juices and smoothies, dried fruit should be consumed at mealtimes rather than as a snack to reduce the risk of tooth decay.
Overall, while juices and smoothies can be a tasty and easy way to get one of your five-a-day, it is important to limit your intake to the recommended amount and to consume them as part of a meal to maintain good dental health.
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Starchy foods: Potatoes, yam, plantain, and cassava don't count
Starchy foods such as potatoes, yam, plantain, and cassava do not count towards your 5-a-day recommendation. This is because they are considered starchy foods and are often included as the starchy component of a meal, replacing other sources of starch like bread, pasta, rice, or noodles.
The World Health Organization recommends eating at least 400g of fruit and vegetables each day, which can be divided into five 80g portions. This recommendation has been adopted by various national campaigns, including in the United Kingdom, France, Germany, and Norway.
While starchy foods like potatoes don't count towards your 5-a-day, other root vegetables like sweet potatoes, turnips, parsnips, butternut squash, swede, carrots, and beetroot do count and can be excellent alternatives to include in your meals. These vegetables are delicious roasted or mashed and can add bulk to your dishes.
Additionally, beans, pulses, and lentils are also a part of the 5-a-day recommendation, contributing towards one portion regardless of the amount consumed. They are good sources of protein, fibre, and essential vitamins and minerals, making them a nutritious addition to your diet.
Remember, the key to a healthy diet is variety. Aim to include a range of different fruits and vegetables in your meals to ensure you're getting a diverse mix of nutrients.
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Portion size: A portion is 80g, or 30g for dried fruit/veg
The recommended portion size for fresh, frozen, or canned fruit or vegetables is 80g. This is equivalent to two broccoli spears, four heaped tablespoons of cooked kale, spinach, spring greens, or green beans, three heaped tablespoons of cooked vegetables, 1.5 sticks of celery, a 5 cm piece of cucumber, one medium tomato, or seven cherry tomatoes. Beans and pulses also count towards your 5-a-day, but they only count once no matter the quantity consumed, as they contain fewer nutrients than other fruits and vegetables. This includes 80g of cooked beans, which is roughly three heaped tablespoons.
For dried fruit, a portion is 30g, which is equivalent to around 80g of fresh fruit. Examples of dried fruit include currants, dates, sultanas, and figs. It is recommended that dried fruit be consumed during mealtimes rather than as a snack to reduce the risk of tooth decay.
It is important to note that starchy foods such as potatoes do not count towards your 5-a-day, as they typically replace other sources of starch in a meal, such as bread, pasta, or rice. However, sweet potatoes, turnips, parsnips, and squash are included.
The World Health Organization recommends consuming a minimum of 400g of fruit and vegetables per day, excluding starchy tubers, which equates to five 80g portions.
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Frequently asked questions
The 5-a-day recommendation advises eating five or more portions of fruit and vegetables a day to balance your diet. This comes from a recommendation by the World Health Organization to eat at least 400g of fruit and vegetables each day.
One portion is roughly 80g of fresh, frozen, dried, or canned fruit and vegetables. For dried fruit, 30g is considered one portion. For fruit or vegetable juices and smoothies, limit consumption to a combined total of 150ml a day (1 portion).
Beans and pulses only count once towards your 5-a-day, regardless of quantity. This is because they are good sources of protein and fibre but lack certain vitamins and minerals.
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