Nutrition Diet: What can I eat for my 5 A Day?

October 9, 2025 •

3 min read

Evidence shows that only about a third of UK adults consistently meet the target of eating five portions of fruits and vegetables daily. Wondering what can I eat for my 5 A Day? It's simpler than you think to integrate more produce into your meals and snacks for significant health benefits.

Quick Summary

Understanding what foods contribute to your 5 A Day is key for a healthy diet. Learn how to include a variety of fresh, frozen, and canned produce, along with specific portion sizes, throughout your day for optimal health.

Key Points

Variety is Key: Eating a 'rainbow' of different colored fruits and vegetables ensures you get a wide range of vitamins, minerals, and fibre.
All Types Count: Fresh, frozen, canned (in natural juice/water), and dried fruits and vegetables all contribute to your daily five portions.
Watch Liquid Portions: Fruit and vegetable juices or smoothies only count as one portion per day, with a maximum limit of 150ml, due to their higher sugar content.
Limit Beans and Pulses: While healthy, beans and pulses can only contribute a maximum of one portion per day, regardless of the quantity eaten.
Be Portion Savvy: A single adult portion is 80g for fresh or frozen produce, or 30g for dried fruit, but visual cues like a handful can also be helpful.
Potatoes Don't Count: Starchy foods like white potatoes, yams, and plantains do not count towards your 5 A Day; however, sweet potatoes do.

Understanding the 5 A Day Principle

The 5 A Day campaign is based on World Health Organization recommendations to eat at least 400g of fruit and vegetables daily to help reduce the risk of serious health issues like heart disease and certain cancers. The key is to consume a variety of produce; different colours provide different nutrients, so aim to 'eat a rainbow'. Fresh, frozen, tinned, and dried options all count.

What Counts as a Portion for Your 5 A Day?

Fresh and Frozen Fruits

A standard adult portion of fresh or frozen fruit is 80g. This is roughly equivalent to:

One medium fruit (apple, banana, orange).
Two small fruits (plums, satsumas).
A handful of grapes or two handfuls of blueberries.
A large slice of melon or pineapple.

Fresh and Frozen Vegetables

An 80g portion of fresh or frozen vegetables also counts as one portion. Examples include:

Three heaped tablespoons of cooked vegetables (peas, carrots).
Two broccoli spears or eight cauliflower florets.
A dessert bowl of salad.
One medium or seven cherry tomatoes.

Dried Fruit

A 30g portion of dried fruit counts as one of your 5 A Day. Due to its concentrated sugar content, it's best consumed with meals to protect teeth.

Juices and Smoothies

A 150ml glass of 100% fruit or vegetable juice or a smoothie can only count as a maximum of one portion per day. Juicing releases sugars and reduces fibre content compared to whole fruit.

Beans and Pulses

Beans and pulses like lentils and chickpeas are beneficial but count as just one portion towards your 5 A Day, regardless of how much you eat.

Easy and Delicious Ideas for Your 5 A Day

Adding more fruits and vegetables to your diet can be simple and enjoyable.

Incorporating Fruits Throughout the Day

Mix berries or banana into breakfast cereal.
Enjoy a fruit salad for dessert.
Blend frozen berries into a smoothie.
Choose an apple or pear for a snack.

Making Vegetables a Priority

Add extra vegetables to sauces, stews, and casseroles.
Use frozen vegetables in stir-fries and soups.
Include a side salad with lunch.
Roast a variety of vegetables for a side dish.

Cooking Methods for Maximum Nutrition

Cooking methods like steaming, microwaving, or roasting help preserve nutrients better than boiling.

What to Watch Out For (and What Doesn't Count)

Starchy Foods

White potatoes, yams, and cassava do not count towards your 5 A Day as they are primarily starchy carbohydrates. Sweet potatoes, parsnips, and butternut squash do count.

High-Sugar and High-Fat Products

Be mindful of convenience foods that may contain vegetables but are high in salt, sugar, and fat. Check labels and enhance with fresh produce. Avoid adding creamy sauces or excessive butter to vegetables.

Comparison of Different Types of Produce


Feature	Fresh Produce	Frozen Produce	Canned Produce	Dried Fruit
Nutrient Content	Excellent, but can degrade with time.	Excellent, often locking in nutrients at peak freshness.	Can be high, but some nutrients may be lost in processing.	Concentrated source of nutrients, but also high in sugar.
Cost	Varies by season, can be more expensive.	Generally cost-effective and available year-round.	Budget-friendly, especially for beans and some fruits.	Relatively affordable, but a smaller portion size is needed.
Convenience	Requires washing and preparation; shorter shelf life.	Very convenient, long shelf life, and pre-chopped options.	Highly convenient and non-perishable for extended storage.	Highly portable, but should be eaten with meals due to sugar content.
Sugar/Salt	Natural sugars, low sodium.	Natural sugars, low sodium (check labels).	Can have added sugar or salt; choose options 'in natural juice' or 'in water'.	Higher concentration of sugar; check for 'no added sugar' versions.

Conclusion

Incorporating your 5 A Day into your nutrition diet is vital for good health and is achievable through simple changes. Focus on variety, utilize all forms of produce, and be mindful of portion sizes. Building these habits supports overall wellbeing. For additional guidance, consult the NHS Eatwell Guide.

Frequently Asked Questions

No, white potatoes and yams are considered starchy carbohydrates and do not count towards your 5 A Day. However, sweet potatoes, parsnips, and turnips do count as they are typically eaten in addition to the starchy food part of a meal.

You can have a maximum of one 150ml glass of 100% unsweetened fruit or vegetable juice per day. No matter how much you drink, it will only ever count as one portion because the juicing process releases sugars and removes fibre.

Yes, frozen and canned fruits and vegetables count towards your 5 A Day and can be just as nutritious as fresh options. When buying canned, choose those packed in natural juice or water with no added sugar or salt.

Yes, beans and pulses like lentils, chickpeas, and baked beans count. However, they only count as one portion per day, regardless of how much you eat, because they don't provide the same nutrient variety as other produce.

Dried fruit can be high in sugar and calories, so it is best to eat it at mealtimes rather than as a between-meal snack. This helps protect your teeth from the concentrated sugar.

For children, a good rule of thumb is that one portion is the amount of fruit or vegetable that fits into the palm of their hand. As they grow, their portion size will naturally increase.

Consistently eating five portions of fruit and vegetables can lower your risk of serious health issues like heart disease, stroke, and certain cancers. They are rich in vitamins, minerals, and dietary fibre, which is important for gut health.