What is a portion of fruit?
An adult portion of fruit is defined by the NHS as 80 grams of fresh, frozen, or canned fruit. For most medium-sized fruits, like an apple, this equates to one piece of fruit. However, the size of the fruit can affect how many pieces you need to consume to meet the 80g requirement. It's important to note that a variety of fruits and vegetables is recommended to ensure you get a wide range of vitamins and minerals.
How to tell if your apple is one portion
The 80g guideline is a useful benchmark, but it's not always practical to weigh every piece of fruit. A simple rule of thumb for medium fruits like apples, bananas, pears, and oranges is that one piece equals one portion. For smaller fruits, you'll need more, and for larger fruits, you'll need less. A visual guide, like the size of your clenched fist for an apple, can also be helpful.
The importance of variety
While an apple a day is a great start, a balanced diet depends on variety. Different fruits and vegetables contain unique combinations of vitamins, minerals, and antioxidants. Eating a 'rainbow' of produce ensures you receive a broader spectrum of nutrients, providing greater health benefits.
A list of popular fruit portion sizes
- Medium fresh fruit: 1 apple, 1 banana, 1 pear, 1 orange
- Small fresh fruit: 2 plums, 2 satsumas, 2 kiwi fruit
- Larger fresh fruit: Half a grapefruit, 1 slice of melon
- Dried fruit: 1 heaped tablespoon of raisins or sultanas (30g)
- Juice/Smoothie: One small (150ml) glass of 100% unsweetened juice counts, but only once per day due to its high sugar content.
- Canned or frozen fruit: 3 heaped tablespoons
The comparison: Apple vs. other fruits
| Fruit Type | One Portion (80g) Equivalent | Notes |
|---|---|---|
| Apple | 1 medium apple | Simple, single-piece portion |
| Bananas | 1 medium banana | A convenient source of potassium |
| Plums | 2 small plums | Requires two pieces to reach 80g |
| Strawberries | 7 strawberries | Multiple smaller pieces needed |
| Blueberries | 2 handfuls | A great antioxidant-rich choice |
| Grapes | 1 handful (14 grapes) | Easy to over-consume due to small size |
| Dried Apricots | 3 whole apricots (30g) | Calorie-dense, best eaten with a meal |
| Melon | 1 slice (5cm slice) | A single slice of a large fruit is a portion |
Practical tips for adding more fruit
Incorporating more fruit and vegetables into your diet can be easier than you think. Here are some actionable strategies:
- Breakfast Boost: Add sliced apples or a handful of berries to your porridge, cereal, or yogurt.
- Snack Smart: Replace a high-calorie snack with a fresh apple or a small handful of grapes.
- Add-ins: Include fruit in your salads or main meals for extra flavour and nutritional value. For instance, add mango or pineapple to a savoury dish.
- Keep it Stocked: Having frozen or tinned fruit (in juice, not syrup) on hand makes it easy to add to meals anytime, especially when fresh produce isn't available.
- Portion Plates: Fill half your plate with a variety of vegetables and salads at lunch and dinner.
Conclusion
One medium-sized apple is considered a single portion of your 5 A Day. While this is a great start, the key to a healthy diet is variety across different types of fruits and vegetables. By following the 80g guideline and using simple visual cues, you can easily track your daily intake. Remember to choose a colourful mix of produce, including small, medium, and large fruits, as well as vegetables and pulses, to ensure you're receiving a broad spectrum of nutrients. A varied diet of whole foods is the most effective way to reap the maximum health benefits.
Resources
For more detailed information on portion sizes and what counts towards your daily intake, consult the official guidance provided by the NHS.
