It is recommended to have at least 5 portions of fruit and vegetables each day as they are packed with nutrients and are high in dietary fibre, which keeps you fuller for longer, lowers cholesterol and keeps bowels healthy. Almost all fruit and vegetables count towards your 5-A-DAY and by eating a wide variety you will reach most of your 5 portions. The following count towards your 5-A-DAY:
Fresh and frozen fruit and vegetables2 or more small-sized fruit, such as 2 plums, 2 satsumas, 7 strawberries, 14 cherries. |
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| 1 piece of medium-sized fruit, such as 1 apple, banana, orange, nectarine. |  |
| Large fruit (half a grapefruit, a 5cm slice of melon). |  |
| Green vegetables, such as 2 cauliflower spears, 4 heaped tablespoons of spinach. |  |
| Cooked vegetables, such as 3 heaped tablespoons of carrots, peas and sweetcorn. |  |
| Salad vegetables, such as 1 medium tomato or 7 cherry tomatoes, a 5cm piece of cucumber. |  |
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Tinned and canned fruit and vegetables (make sure you buy them in natural juice or water, with no added salt or sugar). One portion should match the quantity of a fresh portion. |
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Dried fruit30 grams is considered as 1 portion and is approximately 1 heaped tablespoon of raisins and currants, 2 prunes or 3 dried apricots. |
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Pure, unsweetened fruit or vegetable juiceA 150ml glass counts as 1 portion. Further juice glasses do not count towards your 5-A-DAY as whole fruits contain more dietary fibre than juice. |
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SmoothiesSmoothies may count as up to a maximum of 2 portions per day if they contain at least 80g of 1 variety of whole fruit/vegetable and at least 150ml of a different variety of pure fruit/vegetable juice or 80g of another variety of whole fruit/vegetable. |
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Beans and Pulses3 heaped tablespoons of beans and pulses, such as baked or kidney beans count as one portion (however much you eat). |
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It is good practice to always read the food labels, as some ready-made foods may also count towards your 5-A-DAY. However, bear in mind also that some of these foods may be high in fat, sugar and salt.
