The '5 a day' Rule: Understanding the Criteria
The '5 a day' campaign, based on World Health Organization advice, encourages people to eat at least five 80g portions of a variety of fruit and vegetables daily. The guidelines are specific about what counts as a portion:
- Fresh, Frozen, or Canned Fruit & Vegetables: An 80g serving counts as one portion.
- Dried Fruit: A 30g portion is the equivalent of an 80g fresh portion. Dried fruit, due to its concentrated sugar content, should be eaten with meals to minimise dental risk.
- Fruit Juice & Smoothies: A 150ml glass counts as one portion, but only once per day, regardless of quantity consumed.
- Beans & Pulses: 80g counts as a portion, but only once per day, no matter how much is eaten.
This framework clarifies that simply having fruit in a product doesn't automatically qualify it. The type, quantity, and preparation all matter.
What's Really in a Soreen Loaf?
A look at the ingredients list for Soreen Original Malt Loaf shows it contains fortified wheat flour, raisins, sugar syrup, malted barley flour, and vegetable fat. The raisins typically make up around 14-15% of the product by weight. Other ingredients, such as maize starch and sugar syrup, contribute to its distinct squidgy texture but also add to its overall sugar content.
Nutritional Composition of a Soreen Slice
For a single slice of sliced malt loaf (approx. 26.3g), the nutritional breakdown is as follows:
- Raisin Content: Approximately 3.7g (14% of 26.3g).
- Sugars: Around 5.4g, a 'medium' amount, derived from the raisins, syrup, and added sugars.
- Fibre: Approximately 1.2g, making it a source of fibre.
- Fat: Low, at less than 1g per slice.
The Verdict: Why Soreen Doesn't Make the Cut
Multiple reputable sources confirm that Soreen does not count towards your '5 a day', a fact even acknowledged by those promoting it as a healthy snack alternative. The primary reason is the low proportion of fruit per serving. A 30g portion of dried fruit, required to count as one of your 5-a-day, is significantly more than the handful of raisins found in a slice of malt loaf.
Furthermore, the concentrated nature of the sugars in the raisins, combined with the added sugar syrup, means that consuming larger quantities of Soreen to reach the 30g dried fruit threshold would be nutritionally questionable due to the excess sugar intake. The 'sometimes food' label better reflects its role in a balanced diet, rather than a core component of your daily fruit and veg intake.
Soreen vs. a True '5 a day' Portion: A Comparison
To illustrate the difference, here's a side-by-side comparison of a slice of Soreen versus a true dried fruit portion.
| Feature | Soreen Malt Loaf Slice (approx. 26.3g) | One '5 a day' Portion of Dried Fruit (30g) |
|---|---|---|
| Primary Ingredients | Fortified wheat flour, raisins, sugar syrup, malted barley flour | Dried fruit (e.g., raisins, sultanas) |
| Fruit Content (approx.) | ~3.7g (as raisins) | 30g |
| Contribution to '5 a day' | No | Yes |
| Other Nutritional Factors | Low fat, source of fibre, medium sugar content | High fibre, naturally occurring and concentrated sugar |
How to Incorporate Soreen into a Balanced Diet
While Soreen isn't a shortcut to meeting your '5 a day', it can be part of a healthy diet. It is a lower-fat, source-of-fibre snack option compared to many cakes or biscuits. It can provide a slow-release source of energy due to its carbohydrate content.
Tips for enjoying Soreen responsibly:
- Portion Control: Stick to one or two slices. The individually wrapped Lunchbox Loaves are perfect for this.
- Paired with Protein: Enjoy a slice with a protein source, like a thin layer of cream cheese or peanut butter, to help balance blood sugar levels.
- Treat, not Staple: View Soreen as a treat rather than a reliable source of daily nutrition. Save it for elevenses or an afternoon pick-me-up.
Better Ways to Get Your True '5 a day'
Focus on incorporating a variety of whole fruits and vegetables into your meals and snacks throughout the day. Here are some examples of what counts:
- Breakfast: Add a handful of berries to your cereal or have a glass of fruit juice (max 150ml).
- Lunch: Include a side salad with your sandwich or add vegetables to a pasta sauce.
- Snacks: Grab a piece of fresh fruit like an apple, banana, or orange, or a handful of grapes.
- Dinner: Bulk up stews and casseroles with extra vegetables like carrots, peas, and spinach.
- Convenience: Keep a supply of frozen or canned vegetables and fruits on hand for quick additions to meals.
Conclusion
Despite its fruity, squidgy appeal, Soreen is not a portion of your '5 a day'. The amount of dried fruit is simply not enough to meet the 30g portion requirement, and it contains added sugars that disqualify it as a primary source of fruit intake. While it can be a part of a balanced diet as a healthier alternative to other sweet snacks, it's important to get your daily fruit and vegetable portions from whole, varied sources as advised by health organisations like the NHS.
An outbound link to the NHS 5 a day guide provides further authoritative information on this topic.
