The concept of "5 a day" is a cornerstone of modern dietary advice, originating from World Health Organization recommendations. It encourages eating at least five 80g portions of fruits and vegetables every day for their significant health benefits. These foods are packed with essential vitamins, minerals, fibre, and antioxidants that help maintain a healthy gut, support weight management, and reduce the risk of chronic diseases like heart disease, stroke, and some cancers. Achieving this target is often easier than it seems, as many different types of fruit and vegetables count.
What counts towards your 5 a day?
Almost all fruits and vegetables in their various forms contribute to your daily intake. The key is understanding what constitutes a single portion for each type. For adults, a standard portion is typically 80g of fresh, frozen, or tinned fruit and vegetables.
Fresh and Cooked Produce
Eating fresh, raw fruit and vegetables is a great way to meet your daily target. A standard portion is 80g, but this translates differently depending on the item. Some examples of a single portion include:
- One medium-sized fruit, such as an apple, banana, pear, or orange.
- Two or more smaller fruits, like plums, kiwis, or satsumas.
- A handful of grapes, raspberries, or cherries.
- Three heaped tablespoons of cooked vegetables, like peas, carrots, or sweetcorn.
- One medium tomato or a 5cm piece of cucumber.
Cooked vegetables, whether steamed, roasted, or boiled, also count. Adding them to meals like stews, pasta sauces, or curries is an effective strategy.
Frozen and Canned
Frozen and canned varieties are convenient and affordable options that are just as nutritionally valuable as fresh produce. In some cases, freezing and canning processes can even preserve nutrients better than fresh produce that has been stored for a long time.
- Frozen: An 80g serving of frozen peas, spinach, or berries counts as one portion.
- Canned: Tinned fruit in natural juice or water and canned vegetables with no added salt or sugar both count. A typical 80g serving is one portion.
Dried Fruit
Dried fruit, such as raisins, apricots, and prunes, counts, but the portion size is smaller due to the concentration of sugar and calories. A 30g portion of dried fruit is equivalent to 80g of fresh fruit and counts as one portion. It is recommended to eat dried fruit with meals to minimize dental impact.
Beans and Pulses
Beans and pulses like chickpeas, lentils, and kidney beans are excellent sources of fibre and count as one portion, but they only contribute one portion towards your 5 A Day, regardless of how much you eat. This is because they have a slightly different nutritional profile than other fruits and vegetables.
Juices and Smoothies
Unsweetened 100% fruit and vegetable juices and smoothies count, but only as a maximum of one portion per day, regardless of the quantity or variety consumed. The recommendation is to limit the intake to a small 150ml glass, consumed with a meal. The reason for this limitation is that the process of juicing releases sugars from the plant cells, and much of the fibre is lost. Eating whole fruit is preferred for maximum health benefits.
What doesn't count towards your 5 a day?
It is just as important to understand what does not count as a portion of fruits and vegetables. Here are some common examples:
- Potatoes, Yams, and Cassava: These are starchy foods and are classified as carbohydrates, not vegetables, in the 5 a day context. However, other starchy root vegetables like sweet potatoes, parsnips, and turnips do count.
- Foods High in Fat, Salt, or Sugar: While some ready-meals or processed foods contain vegetables, they often have high levels of added fat, salt, or sugar. Check the label, as their overall nutritional value may be compromised.
- Juice Drinks: Many drinks labelled as "juice drinks" contain little actual fruit juice and a high amount of added sugar.
Comparison Table: Fresh vs. Frozen vs. Canned
| Feature | Fresh Fruit & Vegetables | Frozen Fruit & Vegetables | Canned Fruit & Vegetables |
|---|---|---|---|
| Nutrient Content | Excellent, but can decrease with storage time. | Comparable to fresh, sometimes higher due to being picked and frozen at peak ripeness. | Good, with slight variation depending on processing; fat-soluble vitamins can be higher. |
| Convenience | Requires preparation, shorter shelf life. | Long shelf life, ready to use, minimizes waste. | Very long shelf life, ready to eat with minimal preparation. |
| Cost | Can be more expensive, especially out of season. | Often more affordable and budget-friendly. | Generally the most affordable option. |
| Best Uses | Snacks, salads, stir-fries, main dishes. | Smoothies, soups, stews, baking. | Quick salads, stir-fries, casseroles, desserts. |
Strategies for success: How to fit in your 5 a day
- Start the day strong: Add berries or a sliced banana to your breakfast cereal, porridge, or yoghurt.
- Add to lunch: Include a side salad with your sandwich, or add some cucumber and tomato slices.
- Incorporate into main meals: Bulk up pasta sauces, stews, and casseroles with extra vegetables like peppers, onions, and lentils.
- Snack smartly: Instead of processed snacks, choose fresh fruit, dried fruit (as part of a meal), or veggie sticks with hummus.
- Utilize different forms: Mix fresh produce with affordable frozen and canned options to ensure a consistent intake.
- Eat a rainbow: Aim for a variety of colours each day to ensure a diverse intake of vitamins and minerals. Red fruits and veg contain lycopene, orange and yellow provide carotenoids, and green options are rich in folate.
Conclusion
Understanding what counts as 5 a day is the first step towards a healthier lifestyle. The guideline is a flexible and achievable goal that encourages a wide variety of fruit and vegetable intake through multiple formats. By incorporating fresh, frozen, canned, dried, and cooked produce, you can enjoy delicious meals while supporting your long-term health. The key is to prioritize whole foods over juices and limit added sugars and salt. By embracing variety and small, consistent changes, reaching your 5 a day can become a simple and enjoyable part of your daily routine. For more information on the benefits and specific portion sizes, consult the National Health Service (NHS).
