Isabella Carter
It is recommended that adults eat at least five portions of fruit and vegetables per day. The specific amount that constitutes a portion can vary depending on the type of fruit or vegetable. For example, a portion of fruit is typically considered to be one piece of fruit, such as an apple, banana, or orange. However, for smaller fruits such as plums or kiwis, a portion would be two pieces. Similarly, a portion of vegetables can vary, with cooked vegetables often measured in tablespoons, while fresh vegetables like lettuce or kale are measured in cups. It is important to note that starchy foods like potatoes, yams, and plantains do not count towards the five-a-day recommendation, while fruit and vegetable juices are limited to a maximum of one portion per day due to their sugar content.
| Characteristics | Values |
|---|---|
| Recommended daily portions | 5 |
| Portion size for adults | 80g |
| Portion size for children | Amount that fits in the palm of their hand |
| Portion size for dried fruit | 30g |
| Portion size for fruit juice, vegetable juice, or smoothies | 150ml |
| Examples of one portion of fruit | 2 plums, 2 satsumas, 2 kiwis, 3 apricots, 6 lychees, 7 strawberries, 14 cherries, 1 apple, 1 banana, 1 pear, 1 orange, 1 nectarine, half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple, 2 slices of mango (5cm slices) |
| Examples of one portion of vegetables | 2 broccoli spears, 2 heaped tablespoons of cooked spinach, 4 heaped tablespoons of cooked kale, 3 heaped tablespoons of cooked vegetables (e.g. carrots, peas, or sweetcorn), 8 cauliflower florets, 3 celery sticks, a 5cm piece of cucumber, 1 medium tomato, 7 cherry tomatoes |
| Fruits and vegetables that don't count towards the daily portions | White potatoes, yams, cassava, plantain, fruit or vegetable juices/smoothies beyond 150ml |
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What You'll Learn
Fresh, frozen, or tinned fruit and vegetables
For fresh fruit and vegetables, one portion is equivalent to two or more small fruits (e.g. two plums, two satsumas, two kiwis), one piece of medium fruit (e.g. one apple, banana, pear), half a grapefruit, one slice of papaya or melon, one large slice of pineapple, or two slices of mango. A portion of berries can be eight large strawberries or 22 grapes. For vegetables, a portion is three heaped tablespoons of cooked vegetables (e.g. carrots, peas, sweetcorn) or eight cauliflower florets. For leafy greens, a portion is one small bowl or two cups raw. For root vegetables, a portion is one medium carrot or one medium sweet potato.
For tinned or canned fruit and vegetables, choose those in natural juice or water with no added sugar or salt. The portion sizes are the same as for fresh produce. Frozen fruit and vegetables also have the same portion sizes as fresh produce.
Dried fruit should be limited to a portion size of 30g. It should be eaten at mealtimes to reduce the risk of tooth decay. Fruit and vegetable juices and smoothies should also be limited to a combined total of 150ml per day, as they can damage teeth and contain less fibre and nutrients.
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Fruit and vegetables in ready-made meals
Fruit and vegetables are essential components of a healthy diet, offering nutrients, fibre, and vitamins. The general rule of thumb is to consume at least five portions of fruit and vegetables daily, with variety being an important factor. While fresh produce is ideal, tinned, canned, frozen, and dried options are also valid alternatives.
When it comes to ready-made meals, it is important to scrutinise the labels to ensure you are getting your daily dose of fruits and vegetables. These meals can be a convenient way to boost your fruit and vegetable intake, but they should be consumed in moderation due to their potential high levels of fat, salt, and sugar. Ready-made foods that contain fruit and vegetables include shop-bought pasta sauces, soups, and puddings. For example, a bowl of soup with vegetables or a pasta dish with tomato sauce can contribute to your daily portions.
To ensure you are getting a sufficient portion, aim for 80 grams of fruit or vegetables in your ready-made meal. This equates to roughly three heaped tablespoons of cooked vegetables or pulses, such as carrots, peas, beans, or lentils. For dried fruit, a smaller portion of around 30 grams is recommended due to its concentrated sugar content, and it should be consumed during mealtimes to reduce the impact on teeth.
It is worth noting that starchy foods like potatoes, yams, plantains, and cassava are not typically counted towards your five-a-day goal, as they are considered carbohydrates rather than vegetables in dietary terms. However, sweet potatoes, parsnips, swedes, and turnips do count towards your daily intake, providing valuable fibre, vitamin C, and vitamin A.
In conclusion, ready-made meals can contribute to your daily fruit and vegetable portions, but it is important to be mindful of their nutritional content and ensure you are getting a sufficient quantity and variety of these essential food groups.
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Fruit and vegetable juices and smoothies
The UK's National Health Service (NHS) recommends limiting fruit and vegetable juices and smoothies to a combined total of 150 ml per day (roughly a small glass), which counts as one portion. This is because blending and crushing fruits and vegetables release sugars, which can increase the risk of tooth decay. It is therefore recommended that juices and smoothies are consumed at mealtimes rather than as a between-meal snack.
It is worth noting that whole fruits and vegetables are generally considered a healthier option compared to juices and smoothies. This is because the sugars in whole fruits are contained within the structure of the fruit, reducing the risk of tooth decay. Additionally, whole fruits and vegetables are a good source of dietary fibre, which is important for proper bowel function and can help lower the risk of heart disease. Juices, on the other hand, have little to no fibre, and the blending process can further break down the fibre content.
When it comes to smoothies, whether homemade or store-bought, it is important to be mindful of the sugar and nutrient content. While blending does not completely remove fibre, it breaks it down into smaller pieces, which may be easier to digest. Additionally, the blending process can increase the absorption rate of sugars, potentially leading to a larger insulin spike. Therefore, it is recommended to include more vegetables than fruit in smoothies to maintain a healthy balance.
In conclusion, while fruit and vegetable juices and smoothies can be a convenient way to get one of your recommended five-a-day portions, they should be consumed in moderation as part of a balanced diet. The NHS recommends limiting intake to 150 ml per day to reduce the risk of tooth decay. Whole fruits and vegetables are generally a healthier option due to their fibre content and lower impact on tooth decay. When consuming smoothies, it is important to be mindful of the sugar and nutrient content and to prioritise vegetables over fruit.
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Beans, pulses, and lentils
Portion Sizes
When it comes to portion sizes, three heaped tablespoons of beans, pulses, or lentils, which is equivalent to about 80 grams, count as one portion of your recommended five-a-day. This is because they provide a good amount of potassium, zinc, B vitamins, and antioxidants, but they don't contain the same range of nutrients as other fruits and vegetables.
Nutritional Benefits
Dietary Recommendations
The 2010 U.S. Dietary Guidelines for Americans recommend more frequent consumption of pulses, beans, and lentils. On average, an adult should aim for 2.5 to 3 cups of vegetables per day as part of a 2,000-calorie diet, which includes 1.5 cups of beans, pulses, or lentils per week.
Tips for Incorporation
To incorporate more beans, pulses, and lentils into your diet, consider replacing meat with pulses or lentils, or using hummus as a snack with vegetable sticks or in sandwiches instead of butter or mayonnaise. Pulses are versatile and can be used in entrees, salads, breads, and even desserts.
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Portion sizes for children
It is recommended that children eat at least five portions of fruit and vegetables every day. However, there are no specific portion sizes set for children because their nutritional needs vary across ages and stages of growth. As a rough guide, one portion is the amount that fits in the palm of a child's hand.
For younger children, it is recommended that they consume 125g of fruit and vegetables per day. For older children, the recommended amount is 200g per day. This can be achieved by eating a variety of fruits and vegetables, such as fresh, frozen, or canned options.
- For larger fruits like apples, bananas, and oranges, one piece equals one portion.
- For smaller fruits like plums, kiwis, and satsumas, two pieces make up one portion.
- A handful of grapes, blueberries, or strawberries is approximately one portion.
- Dried fruit, such as raisins or prunes, counts as one portion at around 30g.
- A small bowl of salad leaves, one average tomato, or a 5cm piece of cucumber is equivalent to one portion.
- Two broccoli spears, seven cherry tomatoes, or one medium carrot can be offered as a portion.
It is important to note that fruit juices and smoothies should be limited to a combined total of 150ml per day as they contain sugars that can harm teeth. Additionally, while potatoes are a great source of nutrients, they are considered a starchy food and do not count towards the recommended daily portions of fruits and vegetables.
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Frequently asked questions
The general guidance is that adults should be eating at least 5 portions of fruit and vegetables every day. For children, there are no specific portion sizes, but they should also be aiming for at least 5 portions a day.
One portion is 80g of fresh, tinned in natural juice or water or frozen fruit and vegetables. For dried fruit, a portion is 30g. For fruit juice, vegetable juice or smoothies, one portion is 150ml.
Pulses and beans only count as one portion of your 5-a-day, no matter how much you eat. This is because they don't contain the same range of nutrients as fruit and vegetables.
White potatoes, yams, plantain and cassava don't count as they are considered 'starchy foods' rather than vegetables. However, sweet potatoes do count towards your 5-a-day.
