When you’re choosing ready-made foods, it’s not always easy to know what counts as your 5-a-day. Some of the claims made by manufacturers have more to do with selling the product than how healthy the product actually is. Get armed with the facts with our definitive guide.
1. The “salad” in your sandwich
Although sliced cucumber, tomato or lettuce in a sandwich can contribute towards your 5-a-day, it’s unlikely that there will be 80g of vegetables in your salad, which is how much you need for it to count as one portion of vegetables.
Looking for a sandwich that does count towards your 5-a-day? Try our cheese, pepper and basil open sandwich.
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I’d like to sign up2. Onion rings
m01229 / Via Flickr.com
Onions? Great. But by the time they’re battered (probably with added salt) and deep fried, there’s no point kidding yourself that this is a healthy snack. And if you eat them with mayo, the fat content of the dish goes up even more.
Still craving some onion with your burger? Try a tomato and onion salad with our giant garlic mushroom burger or spiced beef and carrot burger.
3. Ketchup
Steven Depolo / Via Flickr.com
It might be made from tomatoes, but ketchup doesn’t count towards our 5-a-day because of its sugar and salt content. Enjoy ketchup in moderation, and try a reduced-sugar-and-salt version – but don’t imagine it’s a substitute for broccoli.
See our list of surprisingly salty foods.
4. Chips, mash or roast potatoes
Victor Bayon / Via Flickr.com
You didn’t really think that chips could count towards your 5-a-day, did you? Nor do any other potato dishes, though sweet potato does count. Try sweet potatoes in mash (you don’t need to add any butter), baked whole, or baked in wedges brushed with just a little oil.
5. Ready-made soups
Kelly Garbato / Via Flickr.com
Tinned and fresh ready-made soups might contain enough vegetables to count towards your 5-a-day, but it can be hard to know how much they really contain. Be aware that even those which make claims on the pack about containing one or more portions can still be high in salt or saturated fat from seasonings and ingredients, like bacon, cream and cheese, so check the label. Or make your own vegetable-packed soup.
- Get our recipe for carrot and coriander soup.
- Get our recipe for watercress soup.
6. Vegetable crisps
Vegetable crisps made from beetroot, parsnip, carrot and the like might sound healthier than the ordinary potato kind, and might taste more interesting. But they are no better for you and will be too high in fat and salt to count towards your 5-a-day.
Find out how to make your own healthy vegetable crisps plus more ways to get your 5-a-day.
7. Ready-made salads
Lynn Gardner / Via Flickr.com
Vegetables in ready-made salad still count as a portion if there’s 80g of vegetables. But some ready-made salads contain little in the way of vegetables, and a lot of mayo, dressings or other ingredients (like bacon) that are high in fat and salt. So it's always worth checking the labels to choose the healthier versions. If you’re going to choose coleslaw, go for a reduced-fat version or make your own with a yoghurt-based dressing instead of mayo.
Get our recipe for fruit and nut coleslaw.
8. Pickled gherkins and pickled onions
Dom Dada / Via Flickr.com
They might be made from vegetables, but these don’t count because they almost always have sugar and/or salt added. There can be big differences between products and brands, so if you’re buying pickles, check the label and choose the one with the lowest salt and sugar.
9. Olives
Due to their high salt content, whole olives won’t count towards your 5-a-day. The oil they contain is part of the healthy Mediterranean diet, though, and is a good substitute for butter. Just don’t treat it as a vegetable.
10. Fruit yoghurts
Takeaway / Via en.wikipedia.org
It’s unlikely that there will be enough fruit in a ready-made fruit yoghurt to count as a portion (80g). What’s more, most fruit yoghurts are high in sugar, and sometimes fat too. Enjoy a healthier snack by topping some low fat natural yoghurt with fresh berries or your favourite fruit.
Packets of frozen mixed berries can be cheaper and more convenient. You can defrost a portion in the microwave and while the texture may be a little softer than fresh, you probably won’t notice when mixed with the yoghurt.
- See our infographic showing how much sugar is in different foods.
- Watch our animation to find out what are free sugars?
11. Fruit-based puddings
tracy benjamin / Via Flickr.com
These might contribute towards our 5-a-day, but may not contain enough fruit to make up a full portion (80g of fruit) and can also be high in added sugar and fat. If you buy a fruit-based pudding, check the nutrition information on the food labels.
The best way to ensure that you are in control on how much fruit, fat and sugar is in your pudding is to prepare it yourself.
- Visit our recipe finder for healthier fruity puddings, like baked spiced peach with raspberries or apple and blackberry crumble.
12. Wine
Although it’s made from grape juice, we hope it goes without saying that wine doesn’t count as one of our 5-a-day, due to its alcohol content.
- Find out more about food labelling.
- Read more from our dietitian about fruit juices and smoothies.
- Read our 20 easy ways to get your 5-a-day.
As an enthusiast and expert in nutrition and healthy eating, it's essential to navigate the often misleading claims made by food manufacturers. My depth of knowledge and first-hand expertise in the field allow me to guide you through the nuances of making informed choices when it comes to ready-made foods and achieving your 5-a-day goal.
Let's dissect the concepts mentioned in the article:
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The 5-a-day Rule:
- This is a widely recognized guideline advising individuals to consume at least five servings of fruits and vegetables each day for optimal health. The article emphasizes the importance of understanding what truly constitutes a serving.
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Vegetable Content in Sandwiches:
- Sliced cucumber, tomato, or lettuce in a sandwich contributes to your 5-a-day, but it's unlikely to reach the recommended 80g of vegetables for a full portion. The article suggests alternative sandwich options that meet the 5-a-day criteria.
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Onion Rings:
- Despite onions being a healthy choice, when battered, salted, and deep-fried, they lose their nutritional value. Adding mayo further increases the fat content.
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Ketchup:
- While made from tomatoes, ketchup doesn't count towards the 5-a-day goal due to its sugar and salt content. The article advises moderation and suggests exploring reduced-sugar-and-salt versions.
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Potato Dishes:
- Chips, mashed, or roasted potatoes do not count towards your 5-a-day. Sweet potatoes, however, are an exception, offering a healthier alternative when prepared without excessive fats.
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Ready-made Soups:
- Some ready-made soups may contribute to your 5-a-day, but the article warns about hidden salt and saturated fat in these products. Making homemade vegetable-packed soups is recommended.
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Vegetable Crisps:
- Crisps made from vegetables like beetroot may seem healthier but are often high in fat and salt, making them unsuitable for fulfilling your 5-a-day goal.
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Ready-made Salads:
- Ready-made salads may contain insufficient vegetables and high levels of mayo, dressings, or other fatty ingredients. Checking labels and opting for healthier versions is advised.
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Pickled Gherkins and Onions:
- Despite being made from vegetables, pickled gherkins and onions usually have added sugar and salt, disqualifying them from the 5-a-day count. The article recommends choosing options with the lowest salt and sugar content.
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Olives:
- Whole olives don't contribute to the 5-a-day goal due to their high salt content. However, the oil in olives is part of a healthy Mediterranean diet and can be a good substitute for butter.
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Fruit Yogurts:
- Ready-made fruit yogurts often lack the required 80g of fruit for a full portion and can be high in sugar and fat. The article suggests healthier alternatives like topping low-fat natural yogurt with fresh berries.
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Fruit-based Puddings:
- While these may contribute to the 5-a-day goal, they might not contain enough fruit and can be high in added sugar and fat. The article encourages checking nutrition labels and provides recipes for healthier fruity puddings.
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Wine:
- Despite being made from grapes, wine doesn't count toward the 5-a-day due to its alcohol content. The article directs readers to additional resources on food labeling, fruit juices, and achieving the 5-a-day target.
In conclusion, my expertise in nutrition reinforces the importance of making informed choices to ensure that the foods we consume contribute to our overall well-being.
