Understanding the 'Five-a-Day' Guideline
For a food or drink to count as one of your five-a-day, it must meet specific criteria set by health authorities like the NHS. The core idea is to consume at least 400g of a variety of fruits and vegetables daily. When it comes to drinks, the rules are particularly important due to the concentration of sugar and lack of fibre compared to whole fruits.
Historically, the Fruit Shoot brand offered a specific 'My5' product which was formulated to contribute one of the five-a-day. However, this was a specific product, and its standard counterparts have always been different. Today, consumers primarily encounter Fruit Shoot's 'no added sugar' versions, which use sweeteners rather than being made purely from fruit juice.
The Difference: Fruit Shoot vs. 100% Juice
Most Fruit Shoot drinks are water-based beverages containing a small percentage of fruit juice, alongside sweeteners and flavourings. A 150ml glass of pure, unsweetened fruit juice counts as one of your five-a-day, but crucially, it only counts once per day regardless of how much is consumed. This is because the process of juicing removes most of the beneficial dietary fibre, and the concentrated natural sugars can contribute to tooth decay if consumed excessively. Standard Fruit Shoot products, containing minimal fruit juice and other additives, do not meet the criteria to be considered a portion of fruit.
Comparing Drink Options
To illustrate the nutritional differences, let's compare a standard Fruit Shoot with a healthier alternative like a homemade fruit-infused water or a portion of pure juice. The table below highlights key nutritional aspects based on available information.
| Feature | Standard Fruit Shoot (Apple & Blackcurrant, 'No Added Sugar') | 150ml 100% Pure Apple Juice | Plain Water with Fruit Slices |
|---|---|---|---|
| Added Sugar? | No, but contains sweeteners | No, only natural fruit sugar | No |
| Natural Fruit Sugar | Low (~0.8g per 100ml) | High (~11g per 100ml) | None |
| Fibre Content | Negligible | Low (mostly removed during juicing) | Some (from fruit slices) |
| Five-a-day Contribution | No | Yes (max 1 per day) | No (but a healthy alternative) |
| Tooth Decay Risk | Low (due to no added sugar) | Higher (due to sugar concentration) | Negligible |
| Hydration | Good | Good | Excellent |
Better Alternatives for Children's Drinks
For parents looking to provide healthy and appealing drinks for their children, there are numerous options that offer more nutritional value than sweetened drinks. These alternatives help children stay hydrated without the sugar risks associated with juices. Creating a variety of drinks can also encourage children to explore new flavours and reduce reliance on sugary tastes.
- Flavoured Water: Create your own flavoured water by adding slices of fruit like lemon, lime, strawberry, or cucumber. This provides a refreshing taste without any added sugar or sweeteners. For extra fizz, use sparkling water.
- Smoothies: A homemade smoothie made with whole fruits and some added vegetables (like spinach) is an excellent way to pack in nutrients and fibre. You can use milk, yogurt, or water as a base. Since it uses whole fruit, it retains the fibre lost in juicing.
- Herbal Teas (cooled): Some herbal or fruit teas can be served cold for a flavourful, caffeine-free drink. Chamomile and peppermint teas are naturally sweet and calming. Just ensure they are unsweetened.
- Coconut Water: Unsweetened coconut water is naturally sweet and rich in electrolytes like potassium, making it a good occasional option. Always check the label to ensure no sugar has been added.
- Milk: A glass of milk is an excellent source of calcium and other essential nutrients for growing children. For older kids, flavoured milk with a small amount of fruit puree can be a good compromise.
What Counts as a Five-a-Day Portion?
To be clear on what actually counts, here is a list of qualifying foods as per NHS guidelines:
- 80g of fresh, canned, or frozen fruit and vegetables.
- 30g of dried fruit (eaten at mealtimes).
- 150ml of 100% unsweetened fruit or vegetable juice (counts only once per day).
- 3 heaped tablespoons of cooked vegetables, pulses, or beans.
- A cereal bowl of salad.
- Foods prepared in dishes like soups or stews also contribute.
Remember, a varied intake of different fruits and vegetables is best to ensure a wide range of vitamins and minerals.
Conclusion: Making Informed Choices
To answer the question, a standard Fruit Shoot is not one of your five-a-day. While some older products or specific variants like 'My5' might have counted, the majority of Fruit Shoot drinks today are low-sugar, water-based alternatives to pure fruit juice. They are not a substitute for the fibre-rich portions of fruit and vegetables recommended for a healthy diet. Parents should instead opt for whole fruits, vegetables, and hydrating alternatives like homemade flavoured water to help their children reach their daily five-a-day target. For a single portion from a drink, remember the 150ml limit on 100% unsweetened juice.
