Understanding the '5 A Day' Guideline
The '5 A Day' campaign is a public health initiative designed to encourage people to eat at least five 80g portions of fruit and vegetables each day. This guideline is based on recommendations from the World Health Organisation and is supported by extensive research highlighting the benefits of a diet rich in plant-based foods. These benefits include a lower risk of heart disease, stroke, certain cancers, and improved digestive health due to high fiber content.
While the concept seems straightforward, confusion can arise over what specifically counts toward this daily goal. The good news is that most fruits and vegetables, in various forms, are eligible. The key is understanding the portion sizes and specific rules for certain types of produce.
The Core Rules of What Counts
The foundation of the '5 A Day' count rests on a few simple rules, primarily revolving around the 80-gram portion size for most fruits and vegetables.
Fresh, Frozen, and Canned
These are the most common and versatile options, and all count toward your total. A standard adult portion is 80g. For a child, a good rule of thumb is a portion size that fits in the palm of their hand.
Common examples of one portion (80g) include:
- Small fruit: Two plums, two satsumas, or seven strawberries.
- Medium fruit: One medium apple, banana, or orange.
- Large fruit: Half a grapefruit or a 5cm slice of melon.
- Cooked vegetables: Three heaped tablespoons of peas, sweetcorn, or carrots.
- Salad: A cereal bowl of mixed leaf salad or one medium tomato.
For canned or tinned fruit and vegetables, it's important to choose those packed in natural juice or water with no added sugar or salt to maximize health benefits.
Juices and Smoothies: One Portion Only
While a great way to start the day, fruit and vegetable juices and smoothies come with a strict limitation. Regardless of how much you drink, a maximum of one 150ml glass counts as a single portion per day. This is because the juicing process releases the sugars from the fruit's cells, turning them into 'free sugars' that can harm teeth and are absorbed more quickly by the body. For this reason, it's best to consume juices and smoothies with meals.
Dried Fruit: A Concentrated Treat
Dried fruit can be a convenient way to get a portion of your '5 A Day,' but it should be consumed in moderation. A portion is smaller than fresh fruit—around 30g—because the sugar is more concentrated. Like juices, the concentrated sugar can increase the risk of tooth decay, so it's recommended to eat dried fruit as part of a meal rather than as a standalone snack.
Beans and Pulses: A Fiber Boost
Beans, lentils, and chickpeas are excellent sources of protein and fiber and do count towards your '5 A Day'. However, they have a key restriction: they only count as one portion per day, no matter how much you consume. This is because, while nutritious, they don't provide the same range of vitamins and minerals as other fruits and vegetables. For example, three heaped tablespoons of baked beans or chickpeas would count as your single portion.
The Grey Area: What Doesn't Count
It's also important to be aware of what is generally excluded from the '5 A Day' count to avoid misconceptions.
Starchy vegetables: Potatoes, yams, cassava, and plantain are starchy carbohydrates and are not included in the '5 A Day' recommendation. They are nutritionally distinct and serve as a source of energy, like bread or rice, rather than as a specific fruit or vegetable portion. However, sweet potatoes, parsnips, and turnips are not considered starchy carbohydrates and do count towards the total.
Foods high in fat, sugar, and salt: While some ready-made foods like sauces or soups may contain fruits or vegetables, their overall health profile should be considered. If a ready meal is high in salt, fat, or sugar, it should be consumed occasionally, not as a reliable part of your '5 A Day' intake.
Comparison Table: What Counts vs. What Has Limits
| Food Type | Standard Portion | Maximum Daily Count | Important Considerations |
|---|---|---|---|
| Fresh, frozen, or canned fruit/veg | 80g (approx.) | No Limit | Opt for canned items in juice or water; avoid added sugar/salt. |
| Dried fruit | 30g (approx.) | No Limit | Best consumed at mealtimes to reduce tooth decay risk. |
| Fruit/veg juice or smoothies | 150ml | One Portion | Limited due to high sugar content; drink with meals. |
| Beans and pulses | 80g (3 heaped tbsp) | One Portion | Good source of fibre but lower in other key nutrients. |
| Starchy vegetables (e.g., potatoes) | N/A | Does not count | Classified as carbohydrates, not fruit/veg portions. |
Tips for Reaching Your Target
Reaching five portions a day can be easier than you think with a few simple strategies. The key is to incorporate fruit and vegetables throughout your day, not just at one meal.
- At Breakfast: Add a sliced banana, a handful of berries, or a tablespoon of raisins to your cereal or porridge. A glass of unsweetened fruit juice (150ml) can also contribute your first portion.
- For Lunch: Make a side salad with lettuce, cucumber, and tomatoes to go with your sandwich. Add extra vegetables like sweetcorn or peppers to a ready-made soup or pasta sauce.
- During Snacks: Swap biscuits for a piece of whole fruit like an apple or a handful of grapes. Carry a small bag of dried fruit or some vegetable sticks with hummus.
- At Dinner: Always include at least one or two portions of vegetables with your evening meal. Bulk up dishes like casseroles, curries, or stews with extra vegetables and pulses.
- Embrace Variety: Different colours of fruits and vegetables contain different vitamins and minerals. Aim for a 'rainbow' of colours to get the widest range of nutrients.
Conclusion
Understanding what constitutes a portion and which foods count towards your '5 A Day' is essential for maintaining a healthy diet. By remembering that 80g of fresh, frozen, or canned produce is the standard, and being aware of the one-portion limit for juices and pulses, you can easily integrate more fruit and vegetables into your daily routine. The flexibility of including different types and preparations means that meeting this daily target is both achievable and delicious. For further details on portion sizes and a variety of recipes, visit the NHS website on portion sizes.
