Understanding the 5 A Day Guideline
The 5 a day campaign, based on advice from the World Health Organization (WHO), encourages people to eat at least five portions of a variety of fruit and vegetables every day. A portion is generally defined as 80g of fresh, frozen, or tinned fruit and vegetables. This guideline is not about hitting five portions of fruit and five of vegetables, but rather five portions in total, with an emphasis on variety. The goal is to increase the intake of fibre, vitamins, minerals, and other nutrients essential for a healthy body and reduced risk of chronic diseases.
The Nutritional Power of Tomatoes
Tomatoes, a popular and versatile ingredient, are a nutritional powerhouse. They are the major dietary source of the antioxidant lycopene, which has been linked to numerous health benefits, including a reduced risk of heart disease and certain cancers. Tomatoes are also rich in other vital nutrients, including:
- Vitamin C: An essential nutrient that acts as an antioxidant.
- Potassium: Crucial for blood pressure control and heart health.
- Vitamin K1: Important for blood clotting and bone health.
- Folate (Vitamin B9): Essential for normal tissue growth and cell function, particularly for pregnant women.
How Do Tomatoes Count Towards 5 A Day?
Yes, tomatoes absolutely count towards your 5 a day, but the serving size and form are key. Whether you enjoy them fresh, cooked, or processed, they can help you reach your daily target. The National Health Service (NHS) and other health bodies provide clear guidelines on what counts as a portion.
Portion Sizes for Tomatoes
For fresh tomatoes, a portion is defined as:
- One medium tomato
- Seven cherry tomatoes
This makes it easy to incorporate them into daily meals, such as adding a few cherry tomatoes to a salad or a medium tomato to a sandwich.
Processed Tomato Products
Processed tomato products can also count, but with important considerations for sugar and salt content.
- Tinned Tomatoes: Tinned or canned tomatoes count towards your 5 a day, but it's best to choose those with no added salt or sugar. Your body can actually absorb more lycopene from cooked and processed tomatoes than from fresh, uncooked ones.
- Tomato Purée: A heaped tablespoon of tomato purée counts as one portion. This is a great way to add an extra portion to sauces, stews, or soups.
- Tomato Juice: Up to 150ml of unsweetened 100% tomato juice counts as one portion. However, it only counts as a single portion towards your 5 a day, regardless of how much you drink.
- Tomato-based sauces: Shop-bought pasta sauces and soups often contain fruit and vegetables that can contribute, but it is essential to check the label for high salt and sugar levels.
- Ketchup: Despite being made from tomatoes, ketchup generally does not count due to its high sugar and salt content.
Are Tomatoes a Fruit or a Vegetable? A Culinary vs. Botanical Perspective
The long-standing debate over whether a tomato is a fruit or a vegetable has a clear answer depending on the context. Botanically, a tomato is a fruit because it develops from the ovary of a flower and contains seeds. However, in culinary terms, tomatoes are used as a vegetable in savoury dishes like soups, salads, and sauces. Nutritionally, they are also classified as vegetables. The US Supreme Court even weighed in, famously ruling them a vegetable for tariff purposes in 1893, based on their use in the kitchen rather than their botanical classification. For the purpose of your 5 a day, you should count tomatoes as a vegetable.
The Versatility of Tomatoes in Your Diet
One of the best things about tomatoes is their adaptability. They can be consumed in many forms, making it simple to include them in your daily meals. For example, a pasta sauce with tinned tomatoes, tomato purée, and other vegetables can easily help you meet several portions in one sitting. Roasted tomatoes can be a delicious side dish, and fresh tomatoes are perfect for salads and sandwiches.
Comparison of Tomato Forms for 5 A Day
| Form of Tomato | Portion Size (Adult) | How it Counts Towards 5 A Day | Key Consideration |
|---|---|---|---|
| Fresh Medium Tomato | 1 medium tomato (approx. 80g) | Counts as 1 portion of vegetables. | Easily added to salads and sandwiches. |
| Fresh Cherry Tomatoes | 7 cherry tomatoes | Counts as 1 portion of vegetables. | Great for snacks or adding to a mixed salad. |
| Canned/Tinned Tomatoes | 3 heaped tablespoons (approx. 80g) | Counts as 1 portion, even though cooked. | Choose varieties in natural juice with no added salt or sugar. Lycopene is more readily available after cooking. |
| Tomato Purée | 1 heaped tablespoon | Counts as 1 portion. | A quick and easy way to boost a sauce or stew. |
| Tomato Juice | Up to 150ml | Counts as a maximum of 1 portion per day. | Should be unsweetened and consumed with meals to protect teeth. |
| Ketchup | Varies, but often high | Does not count towards your 5 a day. | Due to high sugar and salt content. |
