What foods count as five-a-day? (2024)

When it comes to looking after your health - most of you will know the importance of eating fruit and veg. But despite this, many people still struggle to eat five daily portions, as recommended by the World Health Organisation.

A study by Imperial College London has even suggested that we should actually aim to double that number in order to hit our daily health goals and reduce the chance of heart attack, stroke, cancer and early death.

10 portions of fruit and veg may seem ambitious, but fitting in those extra veggies is not as tricky as you might think and you may be getting more of your daily requirements than you realise from other foods.

We speak to registered nutritional therapist Nicola Shubrook about the surprising contributors to your daily five-a-day and how to ensure you get the best from your diet:

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1.Baked beans

Yep, pulses (lentils or beans) count towards your five-a-day, so your favourite comfort meal may be healthier than you think. Beans are good sources of protein and carbohydrate, as well as containing essential vitamins and minerals. 'Half a tin of beans is classed as one portion of your five a day, but it can also contain around 1g of salt and over 9g of sugar (especially Heinz),' says Shubrook.

'Keep in mind that the recommended daily allowance (RDA) for adults of salt is no more than 6g a day and for sugar it's 30g a day. Opt for the no added sugar versions, where you can to still get your five a day but without the extra sugar, and they tend to be lower in salt too!'

🍎 How much? 1 x five-a-day serving = 80g

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2.Guacamole

Avocados, guacamole's main ingredient, are all the rage right now and with good reason. They're naturally nutrient dense and are the only fruit that provides a substantial amount of healthy monounsaturated fatty acids.

If you like your avocados served as guacamole, Shubrook recommends that you make your own with added tomato, chilli and garlic. 'The danger with shop bought guacamole is that they add extras, such as double cream and salt to add flavour or texture,' says Shubrook. 'Check the labels if buying shop-bought guacamole and look for one with no added extras, such as cream, salt or sugar.'

🍎 How much? 1 x five-a-day serving = approximately 2 to 3 tablespoons.

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3.Tomato puree

Packed full of vitamins, flavonoids, potassium and the antioxidant lycopene, tomato puree is a great way to get one of your five-a-day. 'It also works as an alternative to tomato ketchup if you're looking to cut down on your sugar,' says Shubrook. 'Just use a small amount on the side of your plate for that tomatoey flavour, like you would a ketchup.'

🍎 How much? 1 x five-a-day serving = approximately 1½ tablespoon.

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4.Olives

A good source of the antioxidant vitamin E, olives do count towards one of your five-a-day - but you'd have to eat a fair amount of them in order to for them to count.

'They're also high in salt, so snacking on a few is fine but just don't go overboard with them,' advises Shubrook.

🍎 How much? 1 x five-a-day serving = ½ cup.

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5.Hummus

Chickpeas, which are the main ingredient in hummus, definitely count as one of your five-a-day. High in protein and fibre, chickpeas also contain several key vitamins and minerals.

'However, hummus only counts as one serving, along with other pulses, such as lentils or kidney beans, no matter how many or much of it you eat,' says Shubrook.

🍎 How much? 1 x five-a-day serving = approximately 3 heaped tablespoons.

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6.Spaghetti hoops

Technically, spaghetti hoops do count as one of your five-a-day but this is down to the tomato sauce they're in, rather than the actual spaghetti itself.

'Just like baked beans, the sauce contains added sugar and so is not actually a good bet,' says Shubrook. 'You'd be better off making your own tomato sauce to have with spaghetti.'

🍎 How much? 1 x five-a-day serving = 200g (1/2 a 400g tin).

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7.Fruit smoothies or fruit juice

The good news is a tasty smoothie counts towards your daily fruit quota, but don't go overboard and drink the whole bottle.

'A 150ml serving of a fruit or vegetable smoothie or juice counts as a maximum of one portion, no matter how much you drink', says Shubrook. 'This equates to about half a bottle of pre-bought juice that you might buy with your lunch, so keep an eye on how much you drink in one sitting. Drinking more doesn't make it better for you!'

🍎 How much? 1 x five-a-day serving = 150ml.

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8.Onions

Most people use onions in home cooking to enhance flavour without a second thought, forgetting that they're a vegetable that count towards your five-a-day quota.

'Use onions in your cooking regularly, along with other vegetables to ensure you get your daily quota,' advises Shubrook.

🍎 How much? 1 x five-a-day serving = ½ medium onion.

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9.Sweet potato wedges

Sweet potatoes do count towards your daily veg quota, unlike their white cousin the potato - which are classed as a starch, making them a carbohydrate and not a vegetable.

'Sweet potatoes are a good source of the antioxidant beta-carotene and can be classed as your five-a-day because they're usually eaten in addition to the starch food part of the meal,' says Shubrook.

🍎 How much? 1 x five-a-day serving = 1 small sweet potato.

Last updated: 19-11-19