Amongst all the differing nutritional advice out there, one common factor stands out: eat more fruit and vegetables. Governments around the world recommend “five a day” (five portions of fruit and vegetables, rather than five of each).
But how much constitutes a “portion” and what exactly counts?
Here’s your easy guide to the five-a-day recommendation:
How Big Is A Portion?
One portion is defined as:
80g (3oz) of fresh fruit or vegetables
One tablespoon of dried fruit
150ml (5 fluid oz) of pure fruit juice
Of course, most of us don’t want to weigh out every morsal, so here are the rough portion sizes for a few common fruits and veggies:
FruitsOne medium sized apple, banana, pear or orangeTwo small satsumas, kiwi fruit, plums or figsSeven strawberries
(See also fruit portion sizes table from the 5 A Day website)
VegetablesOne medium sized tomatoThree heaped tablespoons of peas, carrots, or sweetcornThree heaped tablespoons of beans or pulses
(See also vegetable portions sizes table from the 5 A Day website.)
Children aged five and above should eat five portions per day of different fruits and vegetables, but the portion sizes can be slightly smaller.
What Counts?
Fresh, Frozen, Dried and Canned All Count
You don’t have to eat fresh fruit and veggies – dried, frozen and canned ones count in just the same way. In some cases, frozen produce contains more vitamins than fresh, as it’s frozen straight after being harvested.
Juice and Beans Only Count Once A Day
However much fresh juice you drink, it only counts as one portion per day. This is mainly because it contains very little fiber, meaning it isn’t as beneficial as whole fruit.
The same goes for beans and pulses – you can only count them as one portion. This is because they don’t contain the same range of nutrients as fruits and vegetables, so you can’t get all five of your portions from baked beans!
Potatoes Don’t Count
One common misconception is that potatoes count towards your five-a-day. They don’t: they’re classed as a starchy food. (Yams and cassava also don’t count.)
How Are You Doing?
Did the above information contain any surprises? Do you manage to get five-a-day? Have you been mistakenly counting five glasses of juice? Or have you been discounting dried fruit or tinned veggies because you thought they didn’t count?
More like this in Food Apr 3, 2009
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