Jonah Patel
The 'Five-a-Day' rule recommends eating five or more portions of fruit and vegetables each day to maintain a balanced diet. This rule is based on a World Health Organization recommendation to consume at least 400g of fruit and vegetables daily, which equates to five 80g portions. Fresh, frozen, chilled, and canned fruits and vegetables all contribute to this daily target. Fruit juices, purees, and smoothies made from 100% fruit with no added sugar or additives also count but are limited to one portion per day due to their high sugar content. Beans, pulses, and lentils are excellent sources of protein and fibre but only count as one portion, regardless of quantity, as they contain fewer nutrients than other fruits and vegetables. While potatoes and certain starchy foods do not count towards the five-a-day goal, sweet potatoes, turnips, and parsnips are included.
| Characteristics | Values |
|---|---|
| Portion size for adults | 80g of fresh, frozen, or canned fruit or vegetables, or 30g of dried fruit |
| Portion size for children | Amount that fits in the palm of their hand |
| Fruit and vegetable juices and smoothies | Limited to a combined total of 150ml a day |
| Beans and pulses | Count as one portion, regardless of the amount |
| Potatoes | Do not count |
| Sweet potatoes, parsnips, swedes, and turnips | Count |
| Tinned or canned fruit and vegetables | Choose those in natural juice or water, with no added sugar or salt |
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What You'll Learn
- Fresh, frozen, chilled, canned, or dried fruit and vegetables count
- Beans, pulses, and lentils count, but only as one portion
- Fruit and vegetable juices and smoothies count, but only as one portion
- Starchy foods like potatoes, yams, and cassava don't count
- Each portion is 80g, or 30g for dried fruit/vegetables
Fresh, frozen, chilled, canned, or dried fruit and vegetables count
Fresh, frozen, chilled, canned, or dried fruit and vegetables all count towards your 5-a-day. For adults, one portion is 80g of fresh, frozen, or canned fruit or vegetables, or 30g of dried fruit. There is no set guidance on the portion size for children, but a useful tip is to aim for an amount that fits in the palm of their hand.
Fruit and vegetables do not have to be fresh to count as a portion. Tinned or canned fruit and vegetables count, but choose those tinned in natural juice or water, with no added sugar or salt. For dried fruit, a portion is around 30g, which is about one heaped tablespoon of raisins, currants, or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes, or 1 handful of dried banana chips. However, dried fruit can be high in sugar and can be bad for your teeth, so it is recommended to eat dried fruit at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.
Fruit and vegetables cooked in dishes such as soups, stews, pasta, or curries also count towards your 5-a-day. Beans, pulses, and lentils count towards your 5-a-day, but they only count as one portion, regardless of the amount or type you eat. Potatoes, yams, cassava, and plantains do not count towards your 5-a-day because they are classified as starchy foods. However, sweet potatoes, turnips, swedes, and parsnips do count towards your 5-a-day.
Fruit juices and purees made from 100% fruit (no added sugar or additives) count, but only once. Fruit juices are usually very high in sugar, so it is recommended to limit consumption to a total of 150ml per day and to drink them at mealtimes to reduce the risk of tooth decay.
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Beans, pulses, and lentils count, but only as one portion
Beans, pulses, and lentils are a great way to get one of your five-a-day. They are good sources of protein and fibre, and essential vitamins and minerals. However, they only count as one portion, regardless of the amount consumed. This is because they contain fewer nutrients than other fruits and vegetables.
A portion of beans, pulses, or lentils is 80g, or three heaped tablespoons of cooked beans. They can be fresh, frozen, or canned, and they can be eaten as part of a meal or dish. For example, you could have beans on toast or with a jacket potato, or add lentils to a stew. Tinned kidney beans are another easy way to include them in your diet, such as in a chilli or fajita mix.
While beans, pulses, and lentils are a healthy option, they may be lacking in some important vitamins and nutrients. Therefore, it is important to eat a variety of fruits and vegetables to ensure a balanced diet. Try to include different types of produce each week and add extra vegetables to your meals, such as carrots, peppers, and mushrooms.
In addition to beans, pulses, and lentils, there are many other foods that can help you reach your five-a-day goal. Fresh, frozen, chilled, and canned fruits and vegetables all count towards your daily total. Just be sure to choose options with no added sugar or salt. Fruit and vegetable juices and smoothies can also contribute, but only one portion per day due to their high sugar content.
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Fruit and vegetable juices and smoothies count, but only as one portion
Fruit and vegetable juices and smoothies can be included in your 5-a-day, but there are a few things to keep in mind. Firstly, they should be limited to a combined total of 150ml per day (1 portion). This is because crushing fruits and vegetables into juice or blending them into smoothies releases their sugars, which can increase the risk of tooth decay. Even if you have a 150ml glass of fruit juice and a 150ml smoothie in the same day, it still only counts as one portion.
Fruit and vegetable juices and smoothies are best consumed at mealtimes to reduce the impact on teeth. It is also important to note that only unsweetened 100% fruit or vegetable juice and smoothies count towards your 5-a-day. Drinks labelled as "juice drink" are often high in sugar and do not count towards your 5-a-day.
When it comes to dried fruit, a portion is typically around 30g, which is equivalent to about 80g of fresh fruit. Dried fruit should also be consumed at mealtimes rather than as a snack to reduce the risk of tooth decay.
While beans and pulses are a great source of protein and fibre, they only count as one portion, no matter how much you eat. This is because they contain fewer nutrients than other fruits and vegetables.
In general, a portion for adults is typically 80g of fresh, frozen, or canned fruit or vegetables, but there is no set guidance on portion size for children. A useful tip for children's portions is to aim for an amount that fits in the palm of their hand.
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Starchy foods like potatoes, yams, and cassava don't count
Starchy foods such as potatoes, yams, and cassava are an important part of a balanced diet, but they do not count towards your "five a day". This is because they are classified as starchy foods, and when eaten as part of a meal, they are usually used in place of other sources of starch, such as bread, rice, or pasta.
The "five a day" rule recommends eating at least five portions of fruit and vegetables a day to balance your diet. Each portion should be 80g of fresh, frozen, or canned fruit or vegetables, or 30g of dried fruit or vegetables. For children, there is no set guidance on portion size, but a good rule of thumb is to give them an amount that fits in the palm of their hand.
Although starchy foods do not count towards your "five a day", other types of vegetables, such as sweet potatoes, parsnips, swedes, and turnips, do count. These vegetables are usually eaten in addition to the starchy food part of the meal. Beans and pulses also count towards your "five a day", but they only count as one portion, no matter how many you eat. This is because they are a good source of fibre and protein but lack some other important vitamins and nutrients.
To reach your "five a day", you can also be creative with your food choices. For example, you can add fruit and vegetables to soups, stews, and curries. You can also replace unhealthy snacks with healthier alternatives that count towards your "five a day", such as carrot, pepper, and cucumber sticks with hummus, or dried apple rings.
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Each portion is 80g, or 30g for dried fruit/vegetables
The general rule of thumb is that one portion is 80g of fresh, frozen, or canned fruit or vegetables. This is equivalent to two or more small fruits (such as plums, satsumas, or kiwis), one piece of larger fruit (such as an apple or banana), or half a grapefruit. Beans and pulses also count towards your 5-a-day, with a portion size of 80g, but they only count once no matter how much you consume. This is because they are good sources of fibre but contain fewer nutrients than other fruits and vegetables.
For dried fruit, a portion is typically around 30g, which is roughly a heaped tablespoon of raisins, currants, or sultanas, two figs, three prunes, or a handful of dried banana chips. However, it is important to note that dried fruit can be high in sugar and can negatively impact your teeth, so it is recommended to consume it at mealtimes rather than as a snack.
It is also worth mentioning that variety is essential in maintaining a healthy diet. Aim to include a range of different fruits and vegetables in your daily intake, adding them to soups, stews, curries, or even your bowl of cereal.
Additionally, while potatoes are a great source of energy, fibre, and vitamins, they are classified as starchy foods and do not count towards your 5-a-day. On the other hand, sweet potatoes, turnips, and parsnips do count towards your daily intake.
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Frequently asked questions
The "five a day" rule recommends eating five or more portions of fruit and vegetables a day to help balance your diet.
Fresh, frozen, chilled, and canned fruit and vegetables all count towards your "five a day". Fruit and vegetable juices and smoothies count, but only once, and it's recommended to limit consumption to a combined total of 150ml a day. Beans, pulses, and lentils count, but again, only once, no matter how many you eat. Starchy foods like potatoes, yams, cassava, and plantain do not count.
One portion is roughly 80g of fresh, frozen, or canned fruit or vegetables, or 30g of dried fruit. There is no set guidance on portion size for children, but a useful tip is to aim for an amount that fits in the palm of their hand.
