The 5 a Day Guideline and Starchy Foods
The '5 a day' campaign is a public health initiative that encourages people to eat at least five portions of a variety of fruit and vegetables every day to improve health and reduce the risk of certain diseases. A portion is generally defined as 80g for fresh, frozen, or canned items. However, a key distinction is made between different types of starchy foods. Root vegetables like potatoes, yams, and cassava, while nutritious, do not count towards the 5 a day total because they are primarily a source of starch, a carbohydrate, and are generally consumed as the main 'starchy food' component of a meal, similar to rice or pasta.
Why Sweet Potatoes are Different
Sweet potatoes, along with other root vegetables like parsnips and swedes, are treated differently under the guidelines. They are considered vegetables and do contribute towards your 5 a day. The key reason for this is how they are typically incorporated into meals. They are often eaten in addition to, or in place of, another starchy carbohydrate like rice or pasta, effectively adding an extra vegetable to your plate. For example, a baked sweet potato can be a side dish alongside your main meal, serving as both a starchy carb and a vegetable portion.
How to Count Sweet Potatoes Towards Your 5 a Day
For an adult, one 80g portion of sweet potato counts as one of your 5 a day. An easy way to visualize this is that one medium-sized sweet potato often equals one portion. This can be a simple way to help meet your daily vegetable intake goals. Whether you bake them, mash them, or roast them, they offer a versatile and delicious way to add nutrients to your diet.
Nutritional Benefits of Sweet Potatoes
Beyond their contribution to your 5 a day, sweet potatoes are packed with important vitamins and minerals. They are an excellent source of vitamin A, vital for vision and immune function, and a good source of vitamin C. They also provide a healthy dose of fibre, which aids digestion, and contain potassium, which helps regulate blood pressure.
A Comparative Look: Sweet Potatoes vs. White Potatoes
| Nutrient | Sweet Potato (approx 100g, baked with skin) | White Potato (approx 100g, baked with skin) |
|---|---|---|
| Count Towards 5 a Day | Yes | No |
| Vitamin A | High (over 19,000 IU) | Very low (1 IU) |
| Vitamin C | Higher (20mg) | Lower (9.6mg) |
| Fibre | Higher (3.3g) | Lower (2.2g) |
| Potassium | Lower (337mg) | Higher (484mg) |
| Glycemic Index | Lower | Higher |
The Importance of Variety
While sweet potatoes are a fantastic choice, it's important to remember that they shouldn't be the only vegetable you eat. Eating a wide variety of colorful fruits and vegetables provides your body with a broader spectrum of nutrients. A balanced diet should include a diverse mix of different colored produce to ensure you get all the vitamins, minerals, and antioxidants your body needs. This variety is crucial for overall health and well-being. For example, while sweet potatoes are rich in Vitamin A, white potatoes offer more potassium and iron. The key is to include both (using sweet potatoes for your 5-a-day) as part of a well-rounded eating plan.
Making Sweet Potatoes Part of Your Daily Routine
Integrating sweet potatoes into your meals is easy. They can be baked, roasted, mashed, or added to stews and soups. Consider swapping out your regular potato fries for sweet potato fries or mixing mashed sweet potato with regular potato for a blended dish. This simple switch can increase your nutrient intake and add variety to your diet. Sweet potatoes can also be a filling and nutritious base for a meal, especially when paired with a good source of protein.
Final Thoughts: The Versatile and Valuable Sweet Potato
Yes, sweet potatoes do count as one of your 5 a day, making them a valuable and versatile addition to your healthy eating plan. Unlike regular potatoes, which are classified as a starchy carbohydrate, sweet potatoes are counted as a vegetable portion. With their rich nutritional profile, including high levels of vitamin A and fibre, they offer significant health benefits. Remember to enjoy them as part of a diverse and colourful diet to get the full range of nutrients your body needs. For more information on what counts towards your 5 a day, check out the official NHS guidelines.
