While we all know we are supposed to eat five portions of fruit and vegetables a day as part of a healthy diet, there’s still some confusion as to what counts as a portion. Well, ponder no more. Here is some information taken from the website www.5aday.nhs.uk which helps make it clear.
- Fresh, frozen, chilled, canned, 100 per cent juice and smoothies all count, as do dried fruit and vegetables.
- Fruit and vegetables don't have to be eaten on their own to count. You can also include any vegetables found in soups, stews, sandwiches and other dishes.
- Fruit and vegetables contained in convenience foods like ready meals, pasta sauces, soups and puddings, also contribute to your 5 A DAY. However, these ready-made foods can be high in salt, sugar and fat, which should only ever be eaten in moderation, so it's important to check the nutrition information on the labels and packaging.
- Dietary supplements like vitamins and minerals do not count towards 5 A DAY. This is because many dietary supplements don't have the same nutritional benefits as fruit and vegetables.
- Potatoes and other related vegetables such as yams and cassava do not count. This is because they are classified as starchy foods.
What counts as a portion?
Fresh fruit: Small-sized fruit: 2 or more, for example 2 plums, 2 satsumas, 3 apricots, 2 kiwi fruit, 7 strawberries, 14 cherries, 6 lychees.
Medium-sized fruit: 1 medium fruit, such as 1 apple, banana, pear, orange, nectarine, or 1 sharon fruit.
Large fruits: half a grapefruit, 1 slice of papaya, 1 slice of melon (2-inch slice), 1 large slice of pineapple, 2 slices of mango (2-inch slices).
Dried fruit: 1 tablespoon of raisins, currants, sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes, 1 handful of banana chips.
Tinned fruit: Roughly the same quantity of fruit that you would eat as a fresh portion: 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit.
Juices: A glass (150ml) of 100% juice (fruit or vegetable juice or smoothie) counts as 1 portion, but you can only count juice as 1 portion per day, however much you drink. This is mainly because it contains very little fibre. Also, the juicing process 'squashes' all the natural sugars out of the cells that normally contain them, which can be harmful for teeth - especially if you drink a lot of it in between meals.
Green vegetables: 2 broccoli spears, 8 cauliflower florets, 4 heaped tablespoons of kale, spring greens or green beans.
Cooked vegetables: 3 heaped tablespoons of cooked vegetables such as carrots, peas or sweetcorn.
Salad vegetables: 3 sticks of celery, 2 inch piece of cucumber, 1 medium tomato, 7 cherry tomatoes.
Tinned and frozen vegetables: Roughly the same quantity as you would eat as a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn.
Pulses and beans: 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannelloni beans, butter beans or chick peas. Remember that beans and pulses do count, but only as 1 of the 5 portions, no matter how much you eat.
Potatoes and other related root vegetables: Because they are considered a 'starchy' food, potatoes don't count towards your 5 A DAY. (Starchy foods are foods like potatoes, rice, pasta and bread.) We’re not suggesting you don’t eat them, but they should form the ‘starchy carbohydrate’ part of your meal.