The Foundation: The 80g Standard
For most fresh, frozen, or canned fruits and vegetables, an adult's single portion is defined as 80 grams. This simple, consistent measurement forms the bedrock of understanding how to count your daily intake. However, navigating the 5 a day guideline involves more than just a single weight. Different food types have varying portion metrics and limitations, which are essential for a balanced and healthy approach.
Handy Measurements and Visual Cues
For those who prefer not to weigh every item, the 'handful' rule provides a practical and straightforward alternative. This works especially well for children, where a portion is considered the amount that fits into their palm. For adults, visual cues can also be used to estimate portion sizes effectively:
- A clenched fist is roughly one cup, which can represent a portion of chopped vegetables or fruit.
- Your palm can approximate a portion of protein-rich foods, and it can also be a good guide for some fruits.
- A thumb can measure a portion of added fats, but isn't relevant for most 5 a day items.
Specific Portion Size Examples
Fruit Portions (Fresh, Dried, Canned)
Different types and forms of fruit have distinct portion sizes. It is important to vary the fruits you eat to gain the widest range of nutrients.
Fresh Fruit Examples:
- Medium Fruit (1 portion): 1 apple, banana, pear, or orange.
- Small Fruit (1 portion): 2 plums, 2 satsumas, 2 kiwi fruit, or a handful of grapes.
- Large Fruit (1 portion): Half a grapefruit, a slice of melon, or a large slice of pineapple.
Dried Fruit:
- Dried Fruit (1 portion): 30g, or about a heaped tablespoon of raisins, sultanas, or currants. Due to concentrated sugar, it is best eaten at mealtimes to minimise tooth decay risk.
Canned Fruit:
- Canned Fruit (1 portion): 2 peach or pear halves, or 8 segments of tinned grapefruit, choosing varieties in natural juice rather than syrup.
Vegetable Portions (Cooked, Raw, Canned)
Just like fruits, vegetable portion sizes vary depending on the preparation method.
Cooked Vegetables (1 portion):
- 3 heaped tablespoons of cooked vegetables like peas, sweetcorn, or carrots.
- 2 broccoli spears or 4 heaped tablespoons of cooked spinach.
Salad and Raw Vegetables (1 portion):
- 1 medium tomato or 7 cherry tomatoes.
- A 5cm chunk of cucumber or 3 celery sticks.
- A cereal bowl of raw leafy greens like lettuce or spinach.
Tinned and Frozen Vegetables:
- Tinned/Frozen Veg (1 portion): 3 heaped tablespoons of items like sweetcorn or peas. Opt for varieties canned in water with no added salt.
Pulses, Juices, and Smoothies
Special rules apply to beans, pulses, and liquid fruit/veg. Regardless of the quantity consumed, these can only contribute a maximum of one portion to your daily total due to their nutritional profile and sugar content.
- Pulses and Beans (1 portion): 3 heaped tablespoons of cooked beans (like kidney beans or baked beans), chickpeas, or lentils. Though nutritious and high in fibre, their nutrients differ from other fruit and veg, so they are limited to one portion.
- Juice and Smoothies (1 portion): A 150ml glass of 100% unsweetened fruit or vegetable juice or a smoothie. The sugars in blended or juiced produce are 'free sugars,' which are less healthy for teeth. Drinking more than 150ml still only counts as one portion.
What Doesn't Count Towards Your 5 a Day?
It is important to know which common foods don't contribute to your 5 a day count to avoid confusion. Starchy vegetables such as potatoes, yams, and cassava do not count, as they are nutritionally classified as starchy carbohydrates. While they are important for energy, they should be eaten in place of other starches like rice or pasta, not as an addition to your fruit and vegetable intake. However, other root vegetables such as sweet potatoes, parsnips, and swedes do count.
Comparison: Common Portions vs. 5 a Day Serving
| Food Item | Common Perceived Serving | 5 a Day Portion Size (Adult) | Notes |
|---|---|---|---|
| Apple | 1 medium apple | 1 medium apple | This is a straightforward 1:1 portion. |
| Grapes | A large bunch | A handful (approx. 14 cherries-worth) | Overeating grapes can add unnecessary sugar; stick to a handful. |
| Baked Beans | Half a large tin | 3 heaped tablespoons (80g) | Pulses only count as one portion, regardless of quantity. |
| Juice | A large glass (e.g., 250ml) | 150ml (maximum 1 per day) | Juicing releases sugars, so the intake is limited. |
| Strawberries | A punnet | 7 strawberries | Fresh berries require more volume for a single portion compared to larger fruits. |
| Lettuce | A large salad bowl | One cereal bowl of raw leaves | Raw leafy greens require a larger volume to equate to one 80g portion. |
Making Portions Work for You
Incorporating your 5 a day into a busy schedule doesn't have to be complicated. Planning ahead and using the correct portioning can make it second nature. For example, adding a handful of berries to your morning cereal, including a side salad with your lunch, and serving two different cooked vegetables with your evening meal can easily help you reach your daily target. Remember to 'eat a rainbow' of different coloured fruits and vegetables throughout the day to maximise your intake of various vitamins, minerals, and fibre.
Conclusion
Navigating what are portion sizes in relation to 5 a day is a key step towards a healthier lifestyle. The standard 80g portion is a useful benchmark, but understanding the specific rules for items like dried fruit, juices, and pulses is equally important. By using handy measuring techniques and varying your fruit and vegetable choices, you can consistently achieve your five-a-day goal, benefiting your long-term health and wellbeing.
