The Starchy Exclusions: Why Some Vegetables Are Left Out
The most common and surprising exclusion from the '5 A Day' tally is the humble potato. While nutritious, potatoes are primarily classified as a starchy food, serving as a carbohydrate source alongside bread, pasta, and rice. Official dietary guidelines advise that these foods should not replace other, more nutrient-diverse vegetables in your daily count. The skins of potatoes are a good source of fibre and vitamins, so they still play a valuable role in a balanced diet, but they won't help you reach your five portions.
Other starchy root vegetables that do not count for the same reason include:
- Yams
- Cassava
- Plantain
Notable Exceptions: Starchy Vegetables That Do Count
Not all starchy vegetables are excluded. The critical distinction lies in their nutritional composition, which often provides a wider array of vitamins and minerals. Vegetables that do count as a portion of your 5 A Day include:
- Sweet potatoes
- Parsnips
- Swede
- Butternut squash
- Turnips
These vegetables are typically consumed in smaller quantities alongside a main carbohydrate, rather than replacing it entirely.
The Special Rules for Pulses, Beans, and Juices
Beyond starchy vegetables, other food groups follow specific rules that prevent them from counting multiple times toward your daily target. These guidelines ensure a varied intake of nutrients and help manage sugar consumption.
Pulses and Beans
Beans and pulses, such as chickpeas, lentils, and kidney beans, are a great source of fibre and protein. However, no matter how many you eat in a day, they will only ever count as one portion of your 5 A Day. This is because their nutritional content differs from that of other fruits and vegetables, and their protein and fibre can be enjoyed in unlimited quantities for other health benefits. The exception is green beans (e.g., broad beans and runner beans), which are considered vegetables and count separately.
Juices and Smoothies
Pure fruit and vegetable juices and smoothies are limited to a maximum of one 150ml portion per day. The reason for this is that the juicing process releases sugars from the fruit's cell walls, making them more readily available and potentially damaging to teeth. A maximum of 150ml a day is a guideline to limit your intake of these concentrated sugars while still benefiting from the vitamins and minerals.
Dried Fruit
Dried fruit, such as raisins and sultanas, counts toward your 5 A Day, with a 30g portion equivalent to one portion. However, like juice, the sugar content becomes more concentrated during the drying process. Therefore, it is recommended to consume dried fruit at mealtimes rather than as a snack to minimize the risk of tooth decay.
Making Sense of the 5 A Day Rules
To help clarify these distinctions, here is a comparison table of common items and their contribution to the 5 A Day goal.
| Food Item | Counts as 5 A Day? | Reasoning and Rule | Portion Size (Adult) |
|---|---|---|---|
| White Potato | No | Starchy carbohydrate, similar to rice or pasta | Not applicable |
| Sweet Potato | Yes | Nutritionally richer in comparison to white potato | 1 medium-sized sweet potato |
| Chickpeas / Lentils | Yes, max once per day | Good source of fibre/protein, but different nutrients than other veg | 3 heaped tablespoons |
| 100% Fruit Juice | Yes, max once per day | High in sugar; blending releases sugars | 150ml glass |
| Raisins (Dried Fruit) | Yes, max once per day | Concentrated sugar content; best eaten with meals | 1 heaped tablespoon (30g) |
| Parsnips | Yes | Nutritionally richer and not typically a main carbohydrate | 3 heaped tablespoons |
| Baked Beans (in sauce) | Yes, max once per day | Considered a pulse; check for high salt/sugar content | 3 heaped tablespoons |
Navigating Convenience Foods
It is also worth noting that fruit and vegetables in ready-made foods, like ready meals or shop-bought sauces, can contribute to your 5 A Day. However, these products can often be high in added salt, fat, and sugar, so it is crucial to check the nutritional information on the label and consume them in moderation. Cooking with fresh or frozen ingredients whenever possible allows for better control over the final nutritional content. To learn more about label reading and healthy options, the NHS Food Scanner app can be a useful tool.
Conclusion
While the '5 A Day' target seems straightforward, the nuances around certain vegetables can be confusing. The key distinction lies in the role a vegetable plays in a meal: if it's primarily a starchy carbohydrate like a potato, it does not count towards the target. Meanwhile, items like pulses and juices have specific limitations to ensure a balanced intake of nutrients without excessive sugar. By understanding these rules, you can make more informed choices, ensuring you get the maximum nutritional benefit from a wide variety of fruits and vegetables every day. A truly healthy diet involves a diversity of plant foods, and knowing what counts—and what doesn't—is an important step in achieving that goal.
Where to Find More Information
For more detailed guidance on portion sizes and what counts towards your daily fruit and vegetable intake, the NHS website is an excellent, authoritative source: https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/.
