Yes, Tomatoes Count Toward Your Five a Day
Tomatoes contribute to your recommended daily intake of fruits and vegetables. The 'five a day' guidance is based on nutritional value, not strict botanical categories. You can incorporate them to meet your targets. The portion size differs based on the variety and preparation.
Fresh and Tinned Tomatoes
Fresh and tinned tomatoes are good options. For fresh tomatoes, one medium tomato or seven cherry tomatoes counts as one serving. Tinned tomatoes are a good choice for cooking, because canning increases the bioavailability of lycopene, an antioxidant. Approximately two plum tomatoes or three heaped tablespoons count as one portion for tinned varieties, if there isn't excessive added salt.
Tomato Products and Portion Control
Not all tomato-based products count towards your five a day. While a heaped tablespoon of tomato puree qualifies as a portion, other products like ketchup do not. This is due to the high levels of added sugar and salt. The same applies to baked beans in tomato sauce; choose low-sugar and low-salt versions. Be mindful of additives when choosing processed tomato products.
Versatile Ways to Incorporate Tomatoes
Integrating tomatoes into your diet is simple. Here are some ideas:
- Salad bowls: Add seven cherry tomatoes for a portion boost.
- Sandwiches and wraps: Layer sliced tomatoes into your sandwiches for nutrients.
- Soups and stews: Use tinned tomatoes as a base for sauces, stews, and chilis.
- Pasta sauces: Create a fresh pasta sauce using tinned tomatoes, garlic, and herbs instead of high-sugar, ready-made versions.
- Omelets and scrambles: Scramble chopped tomatoes into eggs for breakfast.
- Roasted vegetables: Toss tomatoes with other vegetables and roast them for flavor.
The Difference in Tomato Varieties for 5 a Day
Below is a comparison table outlining different tomato formats and how they are counted.
| Tomato Format | Portion Size for 1 of Your 5 a Day | Important Considerations |
|---|---|---|
| Fresh medium tomato | One medium-sized tomato | Provides a good source of vitamins; best consumed whole to maximize nutrient retention. |
| Fresh cherry tomatoes | Seven cherry tomatoes | Perfect for salads and snacking; easy to measure out a single portion. |
| Tinned chopped tomatoes | Three heaped tablespoons | Excellent for cooking; processed heat increases lycopene availability. Opt for low-salt, no-added-sugar versions. |
| Tomato puree | One heaped tablespoon | A concentrated source of nutrients and flavor; ideal for sauces. Be aware that it only counts once, regardless of quantity. |
| Tomato juice/smoothie | 150ml (maximum once per day) | Convenient option, but limit to one portion daily due to high sugar content and lower fiber. Consume with a meal to protect dental health. |
| Ketchup | Does not count | High in sugar and salt, negating the health benefits. Avoid relying on ketchup for your daily intake. |
Conclusion: Making Tomatoes Count
Tomatoes count as one of your five a day. Fresh and tinned tomatoes are nutritious options for a healthy diet. By being mindful of portion sizes and opting for less processed versions, you can use tomatoes to meet your daily fruit and vegetable targets. Remember that while ketchup doesn't help, a tin of tomatoes in your favorite pasta sauce can be a valuable step towards a balanced eating plan. For more information, check out resources from health organizations like the NHS.
