Understanding the 5 a Day Target
The '5 a day' recommendation is a public health initiative designed to encourage people to eat at least five 80g portions of a variety of fruits and vegetables each day. Following this guideline is crucial for maintaining good health, as fruits and vegetables are packed with essential vitamins, minerals, and dietary fibre. They can help reduce the risk of heart disease, stroke, and some types of cancer. However, many people are unclear about what constitutes a single portion, especially when it comes to specific foods like tomatoes.
Tomatoes are botanically fruits but are used as vegetables in culinary contexts and are counted as such for the 5 a day rule. Their versatility means they can be easily added to many meals throughout the day, making them a great way to boost your fruit and vegetable intake.
How Many Tomatoes Count as 5 a Day? The Official Portion Sizes
Determining the correct portion size for tomatoes depends on the type and form. The following guidelines are based on standard recommendations and are designed to help you meet the 80g portion target.
A Medium Tomato
A single, medium-sized tomato counts as one portion of your 5 a day. A 'medium' tomato is roughly the size of a billiard ball or the palm of your hand. This is an easy way to incorporate a portion into your meals, whether sliced in a sandwich, added to a salad, or cooked into a sauce.
Cherry Tomatoes
For smaller varieties, such as cherry tomatoes, the portion size is seven tomatoes. These are perfect for snacking, adding to salads, or roasting. Because they are smaller, it is easy to eat a few as a snack and quickly count a portion towards your daily goal.
Tinned and Processed Tomatoes
Processed tomato products also count towards your 5 a day, provided they are not high in added salt or sugar. This is great news for those who enjoy cooking with tinned tomatoes or paste.
- Tinned Tomatoes: A portion is equivalent to the same quantity as fresh tomatoes, or around 80g. It is best to choose tinned tomatoes canned in water with no added salt or sugar.
- Tomato Puree: One heaped tablespoon of tomato puree is a portion. A small amount added to a soup, stew, or sauce can count towards your target.
- Tomato Juice: A small 150ml glass of 100% fruit or vegetable juice counts as one portion. However, it is important to remember that juice only counts as a maximum of one portion per day, no matter how much you drink. This is because juicing releases the fruit sugars, making them more readily available and potentially harmful to teeth in large quantities.
The 80g Rule of Thumb
For any form of tomato, including other varieties like plum or beefsteak, the 80g rule is a reliable guide. If you are unsure of the specific count, weighing your serving can ensure you are getting a full portion.
Nutritional Powerhouse: Why Tomatoes are a Healthy Choice
Beyond just counting towards your 5 a day, tomatoes offer a host of health benefits due to their rich nutritional profile. They are more than 90% water, making them a hydrating and low-calorie food.
Key nutrients found in tomatoes include:
- Lycopene: This powerful antioxidant is responsible for the tomato's red colour. Studies have linked high intakes of lycopene to a reduced risk of certain cancers, particularly prostate cancer, and improved heart health. Lycopene is more readily absorbed by the body when tomatoes are cooked.
- Vitamin C: An essential nutrient and antioxidant that supports the immune system and promotes healing. A single medium tomato can provide a significant percentage of the daily recommended intake.
- Potassium: An important mineral for blood pressure control and heart health. A cup of tomato juice is particularly high in potassium.
- Folate (Vitamin B9): Crucial for tissue growth and cell function, making it particularly important during pregnancy.
- Vitamin K: Important for blood clotting and maintaining strong bones.
Maximizing the Nutritional Benefits of Tomatoes
To get the most from your tomatoes, consider how you prepare and consume them. Cooking tomatoes, for instance, significantly increases the bioavailability of lycopene. Pairing tomatoes with healthy fats can also boost nutrient absorption.
Research from Ohio State University suggests that eating tomatoes with healthy fats, like olive oil, can increase the body's ability to absorb the carotenoid phytochemicals (including lycopene) by a factor of 2 to 15 times. A simple tomato salad with a drizzle of olive oil is a perfect example. Additionally, choosing a variety of tomatoes—different colours and sizes—will help you consume a broader spectrum of nutrients, supporting a diverse and healthy diet.
Comparison of Tomato Portion Types
| Tomato Type | Portion Size (approximate) | Additional Notes |
|---|---|---|
| Medium Fresh Tomato | 1 tomato | Versatile for salads and sandwiches. |
| Cherry Tomatoes | 7 tomatoes | Great for snacking or adding to salads. |
| Tinned Tomatoes | 80g (around 3 heaped tablespoons) | Choose versions canned in water with no added salt or sugar. |
| Tomato Puree | 1 heaped tablespoon | A convenient way to add a portion to cooked dishes. |
| 100% Tomato Juice | 150ml glass | Counts as a maximum of one portion per day. |
Integrating Tomatoes into Your Daily Diet
Incorporating tomatoes into your meals can be both easy and delicious. Here are some simple ideas:
- Start your day with scrambled eggs and chopped tomatoes or a small glass of tomato juice.
- Add cherry tomatoes to your lunch salad or snack on them between meals.
- Cook a healthy tomato-based sauce for pasta or a casserole using tinned tomatoes or puree.
- Make a fresh salsa with chopped tomatoes, onion, and coriander for dipping.
- Roast larger tomatoes with olive oil and herbs as a side dish for dinner.
- Blend a handful of cherry tomatoes into a smoothie with other vegetables.
Common Misconceptions About 5 a Day and Tomatoes
There are a few common points of confusion regarding the 5 a day guidelines and how different foods count.
- All fresh, frozen, canned, and dried fruits and vegetables count, but they should be in water or natural juice with no added sugar or salt.
- Beans and pulses only count as one portion per day, regardless of the quantity you consume. This is because they have a different nutritional profile, primarily providing fibre and protein.
- Potatoes do not count towards your 5 a day. They are classified as a starchy carbohydrate.
- Juice and smoothies also have a one-portion-per-day limit, so consuming more than 150ml does not add extra portions.
Conclusion
Tomatoes are an incredibly versatile and nutritious food that can play a significant role in achieving your daily fruit and vegetable target. Whether you opt for a single medium tomato, seven cherry tomatoes, or a spoonful of puree, it is important to remember the guidelines to ensure you get the full benefits. Cooking tomatoes can enhance their lycopene content, and adding a healthy fat like olive oil can significantly increase nutrient absorption. By being mindful of portion sizes and eating a variety of fruits and vegetables, you can easily meet your 5 a day goal and support your overall health and well-being. For more information on portion sizes, you can visit the official NHS website for guidance on a wide range of fruit and vegetables.
