Eating the recommended five portions of fruit and vegetables each day is a cornerstone of a healthy and balanced lifestyle. These foods are packed with essential vitamins, minerals, and dietary fibre, which contribute to better gut health, reduced risk of heart disease, and protection against certain cancers. While the concept is simple, the specific rules of what counts, and in what quantities, can be confusing for many. This comprehensive guide will break down the details, helping you confidently meet your daily targets.
What Exactly is a Portion?
The standard measurement for one portion of fresh, frozen, or canned fruit and vegetables is 80g. A simple, easy-to-remember guide is that one portion is roughly the amount that fits into the palm of your hand. While this is a helpful general rule, specific foods have slightly different portion size guidelines.
For children, portion sizes are naturally smaller and can be approximated by what fits into the palm of their hand.
Specific Portion Size Examples
- Medium Fruit: One apple, banana, pear, or orange.
- Small Fruit: Two plums, satsumas, or kiwis.
- Large Fruit: One large slice of melon or pineapple.
- Small Vegetables: Three heaped tablespoons of peas, sweetcorn, or carrots.
- Leafy Greens: One cereal bowl of salad leaves like lettuce or spinach.
- Pulses: Three heaped tablespoons of beans or lentils.
- Dried Fruit: One heaped tablespoon (30g) of raisins, sultanas, or currants.
What Counts Towards Your 5 A Day?
Almost every type of fruit and vegetable can be counted, and they don't have to be fresh to be included. This gives you plenty of flexibility when planning your meals and snacks.
- Fresh Fruit and Vegetables: A straightforward and healthy option, from apples and bananas to broccoli and spinach. Variety is key to getting a wide range of nutrients, so aim to 'eat the rainbow' throughout the week.
- Frozen Fruit and Vegetables: These are a convenient, budget-friendly option and are nutritionally comparable to fresh produce, and sometimes even more nutrient-dense.
- Canned Fruit and Vegetables: Count as a portion, but always check the label. Choose canned fruits in natural juice or water and vegetables in water with no added salt or sugar.
- Dried Fruit: A 30g serving is one portion, but because it's a concentrated source of sugar, it's best to consume it during mealtimes to minimise dental risk.
- Juices and Smoothies: One small glass (150ml) of 100% unsweetened juice or a smoothie counts as a maximum of one portion per day. This is because the process releases the sugars and reduces the fibre content.
- Beans and Pulses: Beans, lentils, and chickpeas are excellent sources of fibre and protein and count as one portion, no matter how much you eat in a day.
- Cooked Vegetables: Vegetables included in cooked dishes like pasta sauces, soups, and casseroles all contribute to your daily count.
Understanding the Exceptions: What Doesn't Count
Not all plant-based foods can be included in your 5 a day tally. It is crucial to know the exceptions to ensure you meet your nutritional needs correctly.
- Potatoes and Starchy Tubers: Potatoes, yams, and cassava do not count, as they are classed as a starchy food and are consumed as the carbohydrate component of a meal, similar to pasta or rice. However, sweet potatoes, parsnips, and butternut squash do count.
- Excess Juice or Smoothies: As mentioned, consuming more than 150ml of juice or a smoothie still only counts as a single portion.
- Repeated Beans or Pulses: Eating multiple servings or types of beans and pulses in one day does not add extra portions; it still only counts as one.
- High-Sugar/Salt Products: While some ready-made foods contain vegetables, they can be high in added sugar, salt, and fat. These should be consumed in moderation, and healthier versions should be chosen when possible.
What Counts vs. What Doesn't: A Quick Comparison
| Feature | What Counts | What Doesn't Count |
|---|---|---|
| Potatoes | Sweet potatoes, parsnips, swedes | White potatoes, yams, cassava, plantain |
| Juice/Smoothies | A 150ml glass of 100% unsweetened juice/smoothie (max one portion) | Any additional juice/smoothie beyond the initial 150ml |
| Beans/Pulses | 80g of chickpeas, lentils, or beans (max one portion) | Multiple servings of beans/pulses in one day |
| Preparation Type | Fresh, frozen, canned (in juice/water), dried (in moderation) | Those with high added salt, sugar, or fat (e.g., ketchup) |
Practical Tips for Achieving Your 5 A Day
Incorporating more fruit and vegetables into your daily routine doesn't have to be difficult. With a little planning and creativity, you can easily meet your targets.
- Start the Day Strong: Add a handful of berries to your breakfast cereal or porridge, or slice a banana over your toast.
- Snack Smart: Swap biscuits for a fruit bowl filled with apples, pears, or plums. Keep pre-chopped vegetable sticks like carrots or cucumber in the fridge for easy grabbing.
- Load Up Your Lunches: Add extra salad leaves, cucumber, and tomatoes to your sandwiches and wraps. Make your own sauces using tinned tomatoes.
- Bulk Up Dinners: Grate carrots or courgettes into pasta sauces and casseroles, or add frozen peas and sweetcorn to rice dishes.
- Embrace Soups: Homemade vegetable soup is a fantastic way to pack in multiple portions. Blend vegetables like butternut squash and carrots into a hearty, warming soup.
- Utilise Frozen and Canned Options: Keeping a stock of frozen berries for smoothies or canned tomatoes for sauces ensures you always have a convenient option on hand.
- Get Creative with Sides: Roasting a variety of vegetables like parsnips, peppers, and sweet potatoes alongside your main course can add both flavour and nutrients.
Conclusion
Reaching your 5 a day target is highly achievable and provides significant health benefits. By understanding what counts, including fresh, frozen, canned, and dried produce, and noting the specific limitations for juices, smoothies, and pulses, you can make more informed dietary choices. Incorporating variety and making small, consistent changes to your meals and snacks are the keys to a more nutritious diet and a healthier lifestyle. The benefits are clear and numerous, so start small, experiment with new foods, and watch your health thrive.
For more detailed information, consult the official guidelines from the NHS 5-a-day guide.
