What qualifies as a portion?
An adult portion of fruit or vegetables is generally defined as 80g. However, this measurement can vary depending on the food type and preparation. For children, a good rule of thumb is to measure a portion as the amount that fits in the palm of their hand. Different forms of fruit and vegetables are all valid ways to reach your daily goal.
- Fresh Fruit and Vegetables: Most fresh produce counts, with a single portion being an 80g serving. Examples include one medium-sized fruit like an apple, banana, or orange, or three heaped tablespoons of vegetables such as carrots or peas. A handful of smaller fruits like grapes or two handfuls of blueberries also counts.
- Frozen Fruit and Vegetables: Frozen items, such as frozen berries, peas, or spinach, count the same as their fresh counterparts. They are a convenient and cost-effective way to get your vitamins and minerals, and studies show they can be just as nutritious. A portion is three heaped tablespoons of frozen vegetables or two handfuls of berries.
- Canned/Tinned Fruit and Vegetables: Canned products also qualify, but it’s crucial to select those canned in natural juice or water with no added sugar or salt. Examples include canned peaches in juice or tinned tomatoes, with an 80g portion counting towards your total.
- Dried Fruit: A smaller amount of dried fruit, 30g, constitutes one portion. This is because it is a more concentrated source of sugar and calories. It is recommended to eat dried fruit at mealtimes rather than as a snack to minimize dental risk. One heaped tablespoon of raisins or sultanas is an example.
Understanding the 'One-Portion-Only' Rule
Certain foods, while contributing to your five-a-day, are limited in how many portions they can provide in a single day. This is due to their nutrient profile or processing method, which can concentrate sugars and reduce fibre.
- Fruit Juice and Smoothies: A single 150ml glass of unsweetened, 100% fruit or vegetable juice or a smoothie counts as one portion. No matter how much you drink, or how many different types of fruit are blended, it will only ever count as a maximum of one portion per day. This is because the juicing process releases the sugars and removes much of the fibre.
- Beans and Pulses: Kidney beans, lentils, and chickpeas are excellent sources of fibre and minerals, but they only count as one portion towards your five-a-day, regardless of the quantity eaten. This is because they contain a different mix of nutrients compared to other fruits and vegetables. Three heaped tablespoons of beans or pulses is a standard portion.
What does not count towards your 5 a day?
For a balanced diet, it is important to distinguish which foods do not count towards the daily target, even if they are vegetables. Starchy foods fall into this category.
- Potatoes, Yams, Cassava, and Plantain: These are primarily considered starchy foods, similar to bread, pasta, and rice, and do not contribute to your five-a-day count. They are, however, important for providing energy and fibre.
- Other Foods: The guideline focuses specifically on fruits and vegetables. Therefore, other food groups like nuts, seeds, and grains do not count.
Comparison of different food types and portion limits
To better understand how various foods contribute, the following table provides a quick reference.
| Food Type | Standard Portion (Adult) | Daily Portion Limit | Important Considerations |
|---|---|---|---|
| Fresh/Frozen Fruit & Veg | 80g or equivalent | Up to five portions | Provides a wide variety of vitamins, minerals, and fibre |
| Dried Fruit | 30g | Up to five portions | Higher in sugar; best consumed with meals to protect teeth |
| Beans & Pulses | 80g or three heaped tablespoons | Maximum one portion | Good source of fibre, but different nutrient profile |
| 100% Fruit Juice/Smoothie | 150ml | Maximum one portion | Higher in 'free sugar'; limited fibre due to processing |
| Starchy Vegetables (Potatoes, etc.) | N/A | Zero portions | Classified as a starchy food, not a fruit or vegetable portion |
Simple strategies to boost your intake
Incorporating five portions of fruit and vegetables into your daily diet can be surprisingly easy. It is often about making simple swaps and additions.
- Start with Breakfast: Add a handful of berries to your cereal or yogurt, or have a sliced banana on toast.
- Snack Smart: Swap biscuits and crisps for fresh fruit like an apple or a pear, or raw vegetable sticks with hummus.
- Enhance Your Lunch: Add extra salad leaves, tomato, and cucumber to sandwiches. Include a small portion of dried fruit, like raisins, as a side.
- Boost Your Dinner: Add extra vegetables or pulses to stews, curries, and sauces. For example, add mushrooms and lentils to a bolognese.
- Utilize Frozen: Keep frozen fruit and vegetables on hand for convenience. They are excellent for adding to smoothies, stews, or as a quick side dish.
Conclusion
Achieving your '5 a day' target is a fundamental step towards better health, offering crucial vitamins, minerals, and fibre. By understanding what counts as one of my five a day—including portion sizes, limitations for juices and pulses, and the exceptions for starchy foods—you can make informed dietary choices. The key is variety and finding simple ways to integrate fruits and vegetables into every meal, whether fresh, frozen, canned, or dried. This balanced approach will not only help you meet the daily recommendation but also enhance your overall well-being.
Find more tips on healthy eating from the British Dietetic Association.
