The Surprising Truth About Tomato-Based Products
It's a common misconception that only fresh, raw produce counts towards your five-a-day. In reality, processed and cooked vegetables, including those in sauces, can be a valuable part of your daily intake. When tomatoes are cooked down to make sauce, the nutrient 'lycopene' becomes more bioavailable to the body, meaning it's easier for your body to absorb. However, the key is understanding which sauces are beneficial and which are not.
Homemade vs. Store-Bought Tomato Sauce
When it comes to counting tomato sauce towards your five-a-day, not all sauces are created equal. The most important factors are the base ingredients and the amount of added salt and sugar. Homemade tomato sauce made from fresh or tinned tomatoes is an excellent choice, as you control the additives and can pack in more vegetables. Store-bought sauces are often higher in salt and sugar, so it's essential to check the nutritional label.
Comparing Different Tomato Products
| Product | 5 a Day Portion Size | Key Considerations |
|---|---|---|
| Fresh Tomatoes | 1 medium tomato or 7 cherry tomatoes (80g) | Provides fibre, high water content. |
| Tinned Tomatoes | 3 heaped tablespoons (80g) | A convenient base for sauces; choose options with no added salt or sugar. |
| Tomato Purée / Paste | 1 heaped tablespoon | Concentrated source, so a smaller quantity provides a portion. Watch for added sugar in some products. |
| Standard Shop-bought Pasta Sauce | Often contains a portion per serving | Check the label carefully for high levels of salt and sugar. |
| Ketchup | Does not count towards your 5 a day | Generally very high in salt and sugar, meaning its benefits are outweighed by the negatives. |
The Power of the Tomato Concentrate
Interestingly, a small amount of concentrated tomato purée or paste can count as one portion of your five-a-day. Just one heaped tablespoon is enough to provide a nutritional boost. This is because the concentration process removes water, leaving behind a dense source of vitamins and lycopene. This makes it an easy way to 'veg-up' dishes like bolognese, curries, and stews. When using this method, remember to still aim for a variety of other fruits and vegetables throughout your day to ensure a balanced diet. The same principle applies to tinned tomatoes, where a few spoonfuls can contribute towards your intake.
The Catch: Salt, Sugar, and Processed Sauces
The main caveat with relying on tomato sauce for your five-a-day is the potential for high levels of salt and sugar, particularly in ready-made sauces. These added ingredients can counteract the health benefits of the tomatoes themselves. The NHS and other nutritional bodies advise choosing low-salt and low-sugar options and using processed sauces sparingly. This is why homemade sauces are often the best choice, as you can control exactly what goes in. While ketchup is made from tomatoes, its heavy processing and high sugar and salt content mean it does not count towards your daily total.
Maximising Your Intake
Incorporating tomato sauce smartly into your diet can help you reach your five-a-day goal. Here are a few tips:
- Blend extra veg: Boost your homemade sauce by blending in other vegetables like carrots, peppers, or courgettes. This is a great way to sneak in extra nutrients, especially for picky eaters.
- Use as a base: Use tomato sauce as a base for hearty stews, chillies, and casseroles. This is a simple and effective way to bulk up meals with vegetables and add flavour.
- Add tinned tomatoes: Tinned tomatoes are a cost-effective and convenient way to add a portion of veg to many dishes. Just ensure you're choosing varieties canned in water or natural juice, without added salt or sugar.
What About Beans and Pulses?
Beans and pulses, like the haricot beans in baked beans, can also count as one of your five-a-day, thanks to their concentrated tomato sauce. However, health guidelines state that no matter how many beans or pulses you consume, they will only ever count as one portion per day. This is because they contain fewer nutrients than other fruits and vegetables, although they are excellent sources of fibre and protein. For this reason, it's always best to combine your tomato sauce portion with a variety of other colourful fruits and vegetables to get a wide range of vitamins and minerals.
Conclusion: The Final Verdict on Tomato Sauce
Yes, tomato sauce can count as one of your five-a-day, but the answer is nuanced. The key takeaway is that homemade sauce and concentrated purée are the most reliable and healthiest ways to ensure you're getting a genuine portion of fruit and veg. Always be mindful of the added salt and sugar in store-bought products and check the nutritional information. By being selective and creative in your cooking, you can easily use tomato sauce to help you on your way to meeting your daily five-a-day target. For a balanced diet, it's crucial to supplement this with a wide variety of other fruits and vegetables, both fresh and cooked. For more information, check out the official NHS guidance on the five-a-day campaign: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/.
The Different Nutritional Properties of Tomatoes
Beyond counting towards your five-a-day, different forms of tomato offer varying nutritional profiles. Cooked and processed tomatoes contain higher levels of the antioxidant lycopene, while fresh tomatoes provide a greater quantity of heat-sensitive vitamins, such as vitamin C. Both forms are beneficial for health and should be included as part of a varied diet. The convenience of tinned tomatoes or paste makes them easy to incorporate into daily meals, ensuring a consistent intake of tomato-based nutrients. For example, a pasta bake with tinned tomatoes and some additional vegetables is a fantastic and easy way to achieve multiple portions in one meal.
The Takeaway
In summary, a mindful approach to consuming tomato sauce allows you to confidently count it towards your daily intake. Opt for homemade or low-sugar, low-salt store-bought versions to maximize the health benefits and avoid unnecessary additives. A heaped tablespoon of concentrated purée or three heaped tablespoons of tinned tomatoes can provide a single portion, making it easier than you might think to boost your five-a-day count. Remember that variety is key, so don't let tomato sauce be your only vegetable source for the day.
