The '5 a day' initiative, widely promoted by health organizations, is a simple and effective public health message designed to encourage greater consumption of fruits and vegetables. Eating a diverse range of these foods provides essential vitamins, minerals, fibre, and antioxidants that contribute to overall health and help protect against chronic diseases like heart disease, stroke, and certain cancers. However, confusion often arises regarding what exactly constitutes a portion. This guide provides clarity on portion sizes and types of produce to help you meet your nutritional goals.
The Standard 80g Portion
For most fresh, frozen, and canned fruits and vegetables, one portion is defined as 80 grams. While weighing your food is the most accurate method, a general rule of thumb is that a single portion is roughly a handful for an adult. For children, one portion is the amount they can fit in their palm, meaning their portion sizes will naturally increase as they grow.
- Medium-sized fruit: One piece of fruit, such as an apple, banana, pear, or orange.
- Smaller fruits: Two or more smaller fruits, like two plums, two satsumas, or seven strawberries.
- Large fruit: One large slice of melon or pineapple, or half an avocado or grapefruit.
- Vegetables: Three heaped tablespoons of cooked vegetables like peas, carrots, or sweetcorn.
- Salad: A cereal bowl full of salad leaves such as lettuce, watercress, or spinach.
Understanding the Exceptions: Special Portion Rules
While the 80g rule covers a wide range of produce, several items have different guidelines. These exceptions are crucial to understand to ensure you are meeting your daily goals correctly.
Fruit Juice and Smoothies
A 150ml glass of unsweetened 100% fruit or vegetable juice or a smoothie can count as one portion of your 5 a day. However, this is limited to only one portion per day, regardless of the amount consumed. This is because the process can release sugars and reduce fiber, potentially affecting dental health.
Dried Fruit
The recommended portion of dried fruit is 30g, approximately one heaped tablespoon. Due to its concentrated sugar content, it's best to consume dried fruit during meals to protect teeth.
Beans and Pulses
Beans and pulses, including kidney beans and lentils, provide fiber and protein. An 80g portion (about three heaped tablespoons) counts as one of your 5 a day, but they are limited to counting only once per day. Green beans are classified as vegetables and do not fall under this restriction.
What Doesn't Count?
Certain items do not contribute to your 5 a day count. Potatoes, yams, cassava, and plantain are examples of starchy vegetables that are excluded. However, sweet potatoes, parsnips, and butternut squash are included. Products high in added sugar, salt, or fat, even if they contain some fruit or vegetables, are also generally not counted.
Comparison of Counting Rules
| Food Type | Standard Portion Size | Daily Limit | Special Considerations |
|---|---|---|---|
| Fresh/Frozen/Canned Fruit & Veg | 80g (or approx. 1 adult handful) | Unlimited | No added sugar or salt for canned versions. |
| Dried Fruit | 30g (or 1 heaped tbsp) | Unlimited, but recommended at mealtimes. | High in concentrated sugar; moderation is key. |
| Fruit/Veg Juice & Smoothies | 150ml | Maximum of one portion per day. | High in released sugars; consume with meals to protect teeth. |
| Beans & Pulses | 80g (or 3 heaped tbsps) | Maximum of one portion per day. | Good source of fibre but different nutrient profile. |
| Potatoes & Starchy Veg | Varies | 0 | Primarily starchy foods; do not count. |
| Sweet Potatoes & Root Veg | 80g | Unlimited | Sweet potatoes, parsnips, and swedes count. |
Tips for Incorporating More Portions
Meeting your 5 a day can be made easier with simple strategies. Start your day by adding fruit to breakfast, choose raw vegetables or fruit as snacks, and boost the vegetable content of your main meals. Soups are a great way to consume various vegetables. Aim for diverse colors of produce for a broader range of nutrients. Remember that canned, frozen, and dried options are nutritious and convenient.
Sample 5 A Day
Here’s an example of how to achieve your 5 a day:
Breakfast
- Sliced Banana: (1 medium banana) - 1 portion
- Handful of Blueberries: (2 handfuls) - 1 portion
Lunch
- Side Salad: (Cereal bowl of mixed leaves) - 1 portion
- Hummus: (3 heaped tbsp) with veggie sticks - 1 portion (as pulses)
Dinner
- Roasted Vegetables: (3 heaped tbsp of broccoli and carrots) - 1 portion
This simple plan shows how you can easily include 5 portions throughout your day.
Quick guide to a well-balanced diet
Consuming 5 a day is part of a broader healthy eating approach. The Eatwell Guide suggests meals should be based on high-fibre starchy foods, include dairy or alternatives, and incorporate proteins like beans, pulses, fish, eggs, and meat. While increasing fruit and vegetable intake is vital, it should be considered within this wider balanced diet. More information is available on the {Link: NHS Eatwell Guide https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/}.
Conclusion
Eating at least five portions of fruit and vegetables daily is key to a healthy diet, providing essential nutrients and protecting against chronic diseases. Understanding specific portion sizes and limitations for items like juices, smoothies, and pulses makes achieving this goal manageable. All forms of produce—fresh, frozen, and canned—contribute to your target and offer flexibility. By adopting these habits, you can improve your health.
