Jonah Patel
Eating at least five portions of fruits and vegetables every day is essential for a healthy diet. Each adult portion is equivalent to 80g of fresh, canned, or frozen produce, while dried fruit portions are around 30g. For children, a portion is the amount that fits in the palm of their hand. It is important to note that starchy foods like potatoes, yams, and cassava do not count towards the five-a-day goal. Fruit and vegetable portions can be consumed as part of meals or independently, and they can be fresh, frozen, canned, or dried. However, it is recommended to limit fruit juice and smoothies to 150ml per day due to their sugar content and potential impact on teeth.
| Characteristics | Values |
|---|---|
| Quantity of fruit/vegetables | 80g of fresh, canned, or frozen fruit and vegetables |
| Portion of dried fruit | 30g |
| Portion of fruit/vegetable juice or smoothie | 150ml |
| Beans and pulses | 80g |
| Shop-bought ready-made foods | Fruit and vegetables contained in these can count towards your 5 A Day |
| Starchy foods | White potatoes, yams, plantain, and cassava do not count towards your 5 A Day |
| Sweet potatoes | Count towards your 5 A Day |
| Fruit size | One medium fruit is about the size of your fist |
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What You'll Learn
A portion is 80g of fresh, canned or frozen fruit and vegetables
Eating at least five portions of fruits and vegetables every day is recommended for a healthy and balanced diet. A portion is typically considered to be 80 grams of fresh, canned, or frozen fruits and vegetables. This can include a wide variety of produce, such as:
Fresh Produce
- One medium-sized fruit, such as an apple, pear, orange, peach, or nectarine
- One large banana or grapefruit
- Two to three kiwi or satsuma
- A handful of grapes, blueberries, or strawberries
- One small bowl of salad leaves
- One average-sized tomato
- A 5-centimetre piece of cucumber
Canned or Frozen Produce
- Two halves of canned or frozen pears or peaches
- Six halves of canned or frozen apricots
- Eight segments of canned grapefruit
- Two handfuls of frozen blueberries
- Two broccoli spears
- Two heaped tablespoons of cooked spinach
- Four heaped tablespoons of cooked kale, spring greens, or green beans
- Three heaped tablespoons of cooked vegetables, such as carrots, peas, or sweetcorn
- Eight cauliflower florets
It's important to note that dried fruit and fruit juices are also options, but they should be consumed in smaller portions (around 30 grams) and are best enjoyed as part of a meal to reduce the risk of tooth decay. Beans, pulses, and starchy vegetables like potatoes do not contribute to the five-a-day recommendation but are still important parts of a balanced diet.
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Fruit and vegetables in ready meals and shop-bought pasta sauces count
Fruit and vegetables are a great source of fibre, vitamins, and minerals. It is recommended that we consume at least five portions of these every day, with each portion weighing 80 grams. This can include fresh, frozen, or canned fruit and vegetables, with each counting as one portion of your recommended five a day.
Fruit and vegetables in ready meals and shop-bought pasta sauces can also count towards your five a day. However, it is important to always read the label, as some of these meals may contain high levels of fat, salt, and sugar. Therefore, they should only be consumed occasionally or in small amounts as part of a healthy, balanced diet.
When choosing canned or tinned fruit and vegetables, opt for those packaged in natural juice or water, without added sugar or salt. Additionally, 30 grams of dried fruit, such as raisins, dates, or apricots, is equivalent to 80 grams of fresh fruit and counts as one portion. However, dried fruit is best enjoyed as part of a meal to reduce the risk of tooth decay.
It is important to note that while beans, pulses, and unsweetened fruit or vegetable juice can be a part of your five a day, they only count as a maximum of one portion, regardless of quantity. This is because they have fewer nutrients and breaking them down releases sugars that can harm teeth.
By including a variety of colourful fruits and vegetables in your diet, you can ensure you're getting the best health benefits. So, don't forget to count those ready meal veggies towards your five a day!
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One medium fruit = the size of your fist
It is recommended that people eat at least five portions of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g, but this can vary depending on the type of fruit or vegetable. For example, a portion of fruit is typically one medium-sized piece of fruit, such as an apple, orange, banana, or pear. However, for smaller fruits such as plums, kiwis, or satsumas, a portion is considered to be two pieces. Similarly, for large fruits like melons or pineapples, a portion is equivalent to a couple of slices.
When it comes to dried fruit, a portion is typically around 30g, which is equivalent to about 80g of fresh fruit. This can include items such as raisins, prunes, currants, dates, sultanas, and figs. It is recommended that dried fruit be consumed as part of a meal rather than as a snack to reduce the risk of tooth decay.
The portion size for vegetables can vary depending on the type and preparation method. For example, a portion of raw leafy vegetables is considered to be two cups, while a portion of cooked vegetables is one cup. For specific vegetables, a portion is typically considered to be three heaped tablespoons of cooked vegetables, such as carrots, peas, or sweetcorn, or eight cauliflower florets.
It's important to note that while fruit and vegetable juices and smoothies can contribute to your daily portions, they should be limited to a combined total of 150ml per day. This is because crushing fruits and vegetables into juices and smoothies releases sugars that can damage teeth. Similarly, beans and pulses can only count as one portion of your daily total, no matter how much you consume.
In summary, a medium-sized piece of fruit, equivalent to the size of your fist, generally constitutes one portion of fruit. However, it's important to vary your fruit and vegetable intake to ensure you're getting a range of nutrients and to follow the general guideline of five portions per day.
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Beans and pulses only count once, no matter how many you eat
Beans and pulses are an important part of a healthy diet, providing fibre and nutrients. However, when it comes to counting your 5-a-day, they are treated differently from fruits and vegetables.
According to the NHS, 80 grams of beans and pulses count as one portion of your recommended five-a-day. This is equivalent to around three tablespoons of cooked pulses, such as lentils, chickpeas, or kidney beans. It's important to note that no matter how many beans or pulses you consume, they will only ever contribute a maximum of one portion towards your daily target.
This is because, while beans and pulses are a good source of fibre, they contain fewer nutrients than other fruits and vegetables. They are also higher in starch, which is why they are treated differently when counting portions. Starchy foods, such as potatoes, yams, cassava, and plantains, are not included in the 5-a-day count for similar reasons.
It's worth noting that fruit and vegetable juices and smoothies are also treated differently. While they can contribute to your 5-a-day, they only count as a maximum of one portion, no matter how much you consume. This is because the process of crushing or blending fruits and vegetables releases sugars that can be harmful to teeth.
So, while beans and pulses are an important part of a balanced diet, they should not be relied upon solely to meet your 5-a-day target. Be sure to include a variety of fresh, frozen, or tinned fruits and vegetables to ensure you're getting a full range of essential nutrients.
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Fruit juice and smoothies should be limited to 150ml a day
Fruit and vegetables are a good source of fibre, vitamins, and minerals. It is recommended that we eat at least five portions of fruit, vegetables, or salad every day, with each portion consisting of 80g of fresh, canned, or frozen produce. For dried fruit, a portion is around 30g.
Fruit juice and smoothies should be limited to a combined total of 150ml a day. This is because crushing fruit and vegetables releases their sugars, which can harm teeth. Even unsweetened juices and smoothies are sugary, so it is best to limit consumption and only drink them at mealtimes.
Fruit juice and smoothies can only ever count as a maximum of one portion of your five-a-day. This is because fibre is lost when the fruit or vegetable is broken down, and the sugars are more easily able to harm teeth.
It is important to note that not all fruits and vegetables are created equal in terms of portion size. For larger fruits like melons or pineapples, a portion is a couple of slices, whereas for smaller fruits like plums or satsumas, a portion is two pieces. A handful of grapes, blueberries, or strawberries is roughly one portion, as is one small bowl of salad leaves, an average tomato, or a 5cm piece of cucumber.
When it comes to cooked vegetables, 3-4 heaped tablespoons will give you one portion. It is also worth noting that while sweet potatoes can be part of your five-a-day, white potatoes, yams, plantain, and cassava don't count as they are classified as starchy foods.
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Frequently asked questions
It is recommended that adults eat at least 5 portions of fruit and vegetables every day. Each portion is equivalent to 80g of fresh, canned, or frozen fruit and vegetables.
A portion of fruit can be 1 piece of fruit, such as an apple, banana, pear, orange, or nectarine. For smaller fruits, such as plums, kiwis, or satsumas, a portion is 2 pieces. A portion of dried fruit is around 30g. Vegetables can be measured in tablespoons—3-4 heaped tablespoons of cooked veggies like peas, sweetcorn, or sliced cabbage will give you 1 portion.
No, potatoes do not count towards your 5 a day. This is because they are classified as a starchy food and are usually used in place of other sources of starch, such as bread, rice, or pasta. However, sweet potatoes can be part of your 5 a day.
