Yes, Tomatoes Are an Excellent Addition to Your 5 A Day
The simple answer is yes, tomatoes, in many forms, absolutely count towards your five daily portions of fruit and vegetables. The common misconception and debate surrounding whether a tomato is a fruit or a vegetable often cause confusion. While botanically classified as a fruit because it grows from a flower and contains seeds, from a culinary and nutritional standpoint, it is treated as a vegetable due to its savoury flavour and use in main dishes. Regardless of its classification, the key takeaway is that its nutritional value helps you meet your 5 A Day target.
Understanding Portion Sizes for Tomatoes
To ensure you are properly counting your portions, it's crucial to understand the recommended serving sizes. An adult portion is generally considered to be 80g. However, this can be broken down into more practical measurements depending on the type of tomato you are eating.
Here is a simple guide to tomato portion sizes for your 5 A Day:
- One medium tomato: A single, standard-sized tomato is equivalent to one portion.
- Seven cherry tomatoes: These smaller varieties add up to one portion when consumed together.
- Three heaped tablespoons of tinned or canned tomatoes: A great and convenient way to get a portion, especially when added to sauces, stews, or soups. Opt for versions canned in water or natural juice with no added salt or sugar.
- One heaped tablespoon of tomato purée: A small amount of concentrated tomato purée can also count as a portion.
How Different Forms of Tomatoes Count
Not all tomato-based products are created equal when it comes to contributing to your daily five portions. While fresh and plain canned tomatoes are a straightforward win, you must be mindful of processed versions.
Here is a comparison of different tomato products and their eligibility for your 5 A Day:
| Tomato Form | Does It Count? | Key Considerations |
|---|---|---|
| Fresh Tomatoes | Yes | Ideal choice, rich in nutrients. A medium tomato or seven cherry tomatoes is one portion. |
| Tinned Tomatoes | Yes | Convenient and often a good source of nutrients. Choose varieties canned in water or natural juice with no added salt or sugar. |
| Tomato Purée | Yes | A small amount, such as one heaped tablespoon, counts. Excellent for boosting the vegetable content of sauces. |
| Tomato-Based Sauces (Jarred) | Maybe | Only if they contain 80g of vegetables per serving and are low in salt and sugar. Always check the label. |
| Ketchup | No | Due to its high sugar and salt content, ketchup does not count towards your 5 A Day. |
| Tomato Juice/Smoothie | Yes (limited) | Only counts as a maximum of one portion per day, regardless of how much you drink, due to the loss of fibre. Limit to 150ml. |
| Sundried Tomatoes | Yes | A 30g portion of dried fruit (like sundried tomatoes) counts as one portion, but they should be eaten at mealtimes due to higher sugar content. |
Cooking with Tomatoes to Maximize Your Intake
One of the best things about tomatoes is their versatility. They can be easily incorporated into many dishes to boost your vegetable intake without feeling like a chore. Adding tinned tomatoes to a homemade sauce for pasta or a chili is a simple and effective method. Blending vegetables into a tomato sauce is another great way to sneak in extra portions, which is especially useful for picky eaters. You can also add slices of fresh tomato to sandwiches and wraps or use cherry tomatoes in salads for a flavour and nutrient boost.
Another interesting fact is that cooked tomatoes can offer enhanced nutritional benefits. The process of cooking breaks down the tomato's cell walls, which increases the bioavailability of lycopene, a powerful antioxidant. This means that a cooked tomato sauce or soup can be even more beneficial than eating raw tomatoes.
Conclusion: Make Tomatoes Part of Your Daily Plan
In summary, whether you view them as a fruit or a vegetable, tomatoes are a valuable and versatile component of your 5 A Day. By being mindful of portion sizes and choosing less processed options, you can easily use fresh, canned, and puréed tomatoes to increase your daily fruit and vegetable intake. Their rich flavour and high nutritional content make them a delicious and healthy addition to a wide range of meals, from breakfast toast to hearty stews. The key is variety and moderation, so combine different forms of tomatoes with other fruits and vegetables to reap the full range of health benefits.
Authoritative Source
For more detailed guidance on portion sizes and what counts towards your 5 A Day, consult the official guidelines from the UK's National Health Service. The NHS provides comprehensive information on which foods qualify and how much you need to eat to meet your daily targets. You can find more information on the NHS '5 A Day: what counts?' webpage.
