Demystifying the 5 A Day Recommendation
The 5 A Day campaign is a health initiative based on the recommendation to consume a minimum of five portions of various fruits and vegetables each day. A balanced diet rich in produce provides essential vitamins, minerals, fibre, and phytochemicals, which are crucial for maintaining good health and potentially reducing the risk of chronic diseases such as heart disease and certain cancers. Understanding the fine print, however, is key to meeting this target effectively.
The Standard Portion Size
For fresh, frozen, and canned fruits and vegetables, one adult portion is defined as 80g. While this is the official measurement, using simpler, visual guides can make it much easier to track your intake throughout the day. For children, a good rule of thumb is that one portion is the amount that fits into the palm of their hand.
What Exactly Counts?
Virtually all fruits and vegetables, including fresh, frozen, tinned, and dried versions, can contribute to your daily five portions. The key is to choose varieties with no added sugar or salt, especially for processed options.
- Fresh Fruit: A single medium-sized apple, banana, pear, or orange is typically one portion. Smaller fruits require more items to reach 80g—for example, two plums, seven strawberries, or 14 cherries.
- Fresh Vegetables: Three heaped tablespoons of cooked vegetables like carrots, peas, or sweetcorn, or a dessert bowl of salad, count as one portion.
- Frozen & Canned Produce: These are a convenient and often cheaper alternative to fresh produce and are just as nutritious, counting equally towards your daily total. For canned goods, opt for those tinned in natural juice or water.
- Beans and Pulses: This is a specific category with its own rules. An 80g portion (about three heaped tablespoons) of beans or pulses (e.g., lentils, chickpeas, baked beans) counts as one portion, but only once per day, regardless of the amount consumed. This is because their nutritional profile differs slightly from other vegetables.
- Juices and Smoothies: A small 150ml glass of unsweetened 100% fruit or vegetable juice or a smoothie counts as one portion. However, like beans and pulses, it can only ever count as one of your 5 A Day, no matter how much you drink. This is because the blending and juicing process releases sugars and breaks down fibre, making it less beneficial than whole fruits. To protect dental health, it is best to drink these with meals.
- Dried Fruit: A 30g portion of dried fruit, such as raisins, apricots, or prunes, counts as one portion. Due to the concentrated sugar content, it's recommended to consume dried fruit with meals rather than as a snack to minimise damage to teeth.
- Fruit and Vegetables in Ready Meals: Produce found in soups, stews, pasta sauces, and other ready-made foods can also contribute to your intake. However, it's crucial to check labels, as these products can be high in salt, sugar, and fat.
What Foods Do NOT Count?
Not all plant-based foods are created equal when it comes to the 5 A Day target. Some common starchy vegetables are specifically excluded from the count because they serve a different purpose in a balanced diet.
- Potatoes and other starchy root vegetables: White potatoes, yams, cassava, and plantain are considered starchy foods and are typically eaten as a carbohydrate source, like rice or pasta, rather than a vegetable portion. While they are nutritious and provide fibre, they don't count towards the five portions.
- Other common exclusions: Nuts and seeds, though healthy, do not count. The same applies to ketchup and jams.
An important distinction is that sweet potatoes, parsnips, and butternut squash do count towards your 5 A Day because they are usually eaten in addition to the starchy component of a meal.
Making Sense of the Rules: A Comparison Table
| Food Category | Portion Size (Adult) | Counts as 1 Portion? | Maximum Per Day? |
|---|---|---|---|
| Fresh Fruit/Veg | 80g (e.g., 1 apple, 3 tbsp peas) | Yes | Unlimited |
| Frozen Fruit/Veg | 80g | Yes | Unlimited |
| Tinned Fruit/Veg | 80g (in juice/water) | Yes | Unlimited |
| Dried Fruit | 30g | Yes | Unlimited |
| Beans & Pulses | 80g (3 heaped tbsp) | Yes | Once Only |
| Juices & Smoothies | 150ml | Yes | Once Only |
| Potatoes | N/A | No | N/A |
Practical Tips for Achieving Your 5 A Day
Getting five portions might seem like a challenge, but with some creativity, it can become an easy part of your routine. The key is variety, aiming to eat a "rainbow" of colours to get a broad range of nutrients.
- Start the day right: Add a handful of berries to your breakfast cereal or porridge. A sliced banana also counts as an easy portion.
- Snack smartly: Replace biscuits and crisps with raw vegetable crudités (carrots, cucumber, celery) or a piece of fruit.
- Boost your meals: Add extra vegetables to your cooking. Throw a handful of spinach into a pasta sauce, add mushrooms and peppers to a stir-fry, or bulk up a chilli with extra beans and sweetcorn.
- Try new preparations: Steaming or microwaving vegetables retains more nutrients than boiling. Consider roasting root vegetables like carrots, parsnips, and sweet potatoes for a delicious side dish.
- Stock up wisely: Keep your freezer and cupboards stocked with frozen and tinned produce. They are budget-friendly and last longer, ensuring you always have ingredients on hand.
Conclusion
Making informed choices about what foods count as your 5 A Day is the first step toward a healthier diet. While fresh produce is often the first thought, a wide variety of frozen, canned, and dried fruits and vegetables are equally valid contributors. By understanding the specific rules for items like beans, pulses, and juices—and knowing which starchy foods are exceptions—you can confidently integrate these nutrient-dense foods into your meals. Prioritising variety and consistency, rather than relying solely on juices or one type of produce, will help you reap the maximum health benefits from this dietary goal. For more information, please consult the NHS 5 A Day guide.
