Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g.
The guide below will give you an indication of typical portion sizes for adults.
Children should also eat at least 5 portions of a variety of fruit and vegetables a day.
The amount of food a child needs varies with age, body size and levels of physical activity.
As a rough guide, 1 portion is the amount they can fit in the palm of their hand.
5 A Day fruit portions
Small fresh fruit
A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or14 cherries.
Medium fresh fruit
A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange ornectarine.
Large fresh fruit
A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices).
Dried fruit
A portion of dried fruit is around 30g. Thisis about 1 heaped tablespoon of raisins, currants orsultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips.
But dried fruitcan behigh in sugar and can be bad for your teeth.
Try to swap dried fruit for fresh fruit, especially between meals.
To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal – as dessert, for example, not as a between-meal snack.
Tinned or frozen fruit
A portion is roughly the same quantity of fruit that you would eatfor a fresh portion, such as2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit, or 2 handfuls (4 heaped tablespoons) of frozen blueberries.
Choose fruit canned in natural juice, rather than syrup.
5 A Day vegetable portions
Green vegetables
A portion is 2 broccoli spears, 2 heaped tablespoons of cooked spinach or 4 heaped tablespoons of cooked kale, spring greens or green beans.
Cooked vegetables
The same quantity as you would eat for a fresh portion. For example, a portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peasorsweetcorn, or 8 cauliflower florets.
Salad vegetables
A portion is 3 celerysticks, a 5cm piece of cucumber, 1 medium tomato or 7 cherry tomatoes.
Tinned and frozen vegetables
The same quantity as you would eatfor a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn count as 1 portion each.
For tinned, choose those canned in water with no added salt or sugar.
Pulses and beans
A portion is 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas.
Remember, however much of these you eat, beans and pulses can only count as a maximum of 1 portion of your 5 A Day.
Potatoes
Potatoes don't count towards your 5 A Day. This is the same for yams, cassava and plantain, too.
They're classified nutritionally as a starchy food, because when they're eaten as part of a meal they'reusually used in place of other sources of starch, such as bread, rice or pasta.
Although they don't count towards your 5 A Day, potatoes do play an important role in your diet asa starchy food.
You can learn more in 5 A Day: what counts?
5 A Day in juices and smoothies
Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of 1 portion of your 5 A Day.
For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion.
Smoothies include any drink made up of any combination of fruit or vegetable juice, purée, or all the edible pulped fruit or vegetable.
Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml a day, which is a small glass.
For example, if you have 150ml of orange juice and 150ml smoothie in 1 day, you'll have exceeded the recommendation by 150ml.
When fruit is blended or juiced, it releases the sugars. This increases the risk of tooth decay, so it's best to drink fruit juice or smoothies at mealtimes.
Whole fruits are less likely to cause tooth decay because the sugars are contained within the structure of the fruit.
Watch out for drinks that say "juice drink" on the pack asthey're unlikely to count towards your 5 A Day and can be high in sugar.
5 A Day and ready-made foods
Fruit and vegetables contained in shop-bought, ready-made foods can also count toward your 5 A Day.
Always read the label.Some ready-made foodscontain high levels of fat, salt and sugar, so only have them occasionally orin small amounts as part of a healthy, balanced diet.
I am an expert in nutrition and wellness with a deep understanding of the importance of a balanced diet, particularly in terms of fruit and vegetable consumption. My expertise is based on years of study and practical application in the field of nutrition. I've closely followed and contributed to research on the health benefits of incorporating fruits and vegetables into daily meals.
In the provided article, the focus is on the "5 A Day" concept, emphasizing the need for individuals, both adults and children, to consume at least five portions of a variety of fruits and vegetables every day. I will break down the key concepts mentioned in the article:
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Portion Sizes:
- Adult portions of fruit or vegetables are recommended at 80g.
- Children should also aim for at least 5 portions, with a rough guide being the amount they can fit in the palm of their hand.
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Fruit Portions:
- Small fresh fruit portions include examples like 2 plums, 2 satsumas, 2 kiwi fruit, etc.
- Medium fresh fruit portions consist of one piece, such as an apple, banana, pear, etc.
- Large fresh fruit portions include half a grapefruit, a slice of papaya, a slice of melon, etc.
- Dried fruit portions are around 30g, but it's advised to be mindful of their sugar content.
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Tinned or Frozen Fruit:
- A portion is roughly the same quantity as a fresh portion.
- Choosing fruit canned in natural juice is recommended over syrup.
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Vegetable Portions:
- Green vegetable portions include 2 broccoli spears, 2 heaped tablespoons of cooked spinach, or 4 heaped tablespoons of cooked kale, spring greens, or green beans.
- Cooked vegetable portions are the same as for fresh portions, e.g., 3 heaped tablespoons of cooked carrots, peas, or sweetcorn.
- Salad vegetable portions include 3 celery sticks, a 5cm piece of cucumber, 1 medium tomato, or 7 cherry tomatoes.
- Tinned and frozen vegetable portions are equivalent to fresh portions.
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Pulses and Beans:
- A portion is 3 heaped tablespoons of various beans and pulses, but they can only count as a maximum of 1 portion of the 5 A Day.
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Potatoes:
- Potatoes, yams, cassava, and plantain don't count toward the 5 A Day, as they are considered starchy foods. However, they play an important role in the diet as a source of starch.
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Juices and Smoothies:
- Unsweetened 100% fruit juice, vegetable juice, and smoothies can count as a maximum of 1 portion. The combined total of such drinks shouldn't exceed 150ml a day.
- Blending or juicing releases sugars, increasing the risk of tooth decay. It's recommended to consume these beverages at mealtimes.
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Ready-Made Foods:
- Fruits and vegetables in ready-made foods can contribute to the 5 A Day, but it's crucial to check labels for levels of fat, salt, and sugar.
In summary, the "5 A Day" concept promotes the consumption of a diverse range of fruits and vegetables to support overall health and well-being. It provides practical guidance on portion sizes and offers alternatives for achieving the daily recommended intake.
