Understanding the Basics: What is a Portion?
For adults, a single portion of fruit or vegetables is generally defined as 80g. This standard applies to fresh, frozen, and tinned varieties. For children, a good rule of thumb is to measure a portion by what fits into the palm of their hand. The key is to consume a wide variety of different fruits and vegetables to get a broad range of vitamins, minerals, and nutrients.
Fresh, Frozen, and Tinned Portions
Most fresh, frozen, and tinned produce easily contributes to your daily goal. When choosing canned options, it's best to select those preserved in natural juice or water to avoid added sugars or salt.
- Fresh Fruits: One medium-sized fruit like an apple, banana, pear, or orange is typically one portion. For smaller fruits, a portion might be two or more items (e.g., two plums, two satsumas) or a handful of grapes or berries.
- Fresh Vegetables: Three heaped tablespoons of cooked vegetables, such as carrots, peas, or sweetcorn, constitutes a portion. A dessert bowl of salad or a medium tomato also counts.
- Frozen Fruits and Vegetables: These are just as nutritious as their fresh counterparts and count in the same way, measured at 80g or three heaped tablespoons. They are a convenient way to ensure you always have produce on hand.
- Tinned Fruits and Vegetables: Provided they are in natural juice or water, they count. Examples include two peach halves or six apricot halves from a can.
Dried Fruit, Juices, and Smoothies
Special rules apply to dried fruit and liquid options due to their concentrated sugar content.
- Dried Fruit: A portion is 30g, which is roughly equivalent to a heaped tablespoon of raisins or sultanas. To minimize the risk of tooth decay, dried fruit should be eaten at mealtimes rather than as a snack.
- Juices and Smoothies: A maximum of one 150ml glass of fruit juice, vegetable juice, or a smoothie can count as a single portion per day, regardless of how much is consumed. The blending process releases natural sugars from the fruit, making it more sugary than whole fruit.
Beans, Pulses, and Starchy Vegetables
Some foods, while healthy, are limited in how many portions they can contribute.
- Beans and Pulses: Foods like kidney beans, lentils, and chickpeas are excellent sources of fibre and count towards your 5 a day. However, no matter how many you eat, they can only ever count as one single portion per day because they contain a different nutrient profile than other fruits and vegetables. A portion is three heaped tablespoons.
- Starchy Foods: Potatoes, yams, and cassava do not count towards your 5 a day because they are nutritionally classed as a starchy food, similar to pasta or rice. However, other starchy vegetables like sweet potatoes and parsnips do count.
Comparison Table: 5 a Day Portion Examples
| Food Type | Example Portion Size (Adult) | Special Considerations |
|---|---|---|
| Fresh Fruit | 1 medium apple or 2 satsumas | Mix and match for variety. |
| Fresh Vegetables | 3 heaped tablespoons of cooked carrots | A handful for children. |
| Frozen Produce | 80g of frozen peas or berries | Just as nutritious as fresh. |
| Canned Produce | 2 tinned peach halves in natural juice | Choose natural juice/water, no added sugar/salt. |
| Dried Fruit | 1 heaped tablespoon of raisins (30g) | Eat at mealtimes to protect teeth. |
| Juices/Smoothies | 150ml pure juice or smoothie | Limited to one portion per day. |
| Beans/Pulses | 3 heaped tablespoons of lentils | Limited to one portion per day, no matter the quantity. |
| Starchy Vegetables | 1 medium sweet potato | Potatoes, yams, and cassava do not count. |
Getting Creative with Your 5 a Day
Incorporating more fruit and vegetables into your diet doesn't have to be a chore. Thinking creatively about meals and snacks can help you reach your daily goal. Add a handful of spinach to your morning smoothie or scramble, use tinned tomatoes as a base for pasta sauces and soups, or bulk up a casserole with extra vegetables. A side salad with your sandwich at lunch and a piece of fruit for a snack are simple yet effective additions. For more inspiration, exploring recipes online can help introduce new and exciting ways to cook with different produce. An excellent resource for healthy recipe ideas is the British Dietetic Association.
Conclusion: Making 5 a Day a Daily Habit
Meeting your 5 a day target is simpler than it seems once you understand what constitutes a portion. With the right knowledge, you can easily integrate a variety of fresh, frozen, canned, and dried fruits and vegetables into your daily routine. Prioritizing variety, being mindful of portion limits for juices and pulses, and getting creative in the kitchen are all practical steps to ensure you're consistently boosting your nutrient intake and supporting your long-term health. Don't worry about hitting the target every single day; consistency over the long term is what truly matters.
Key Takeaways
- Standard Portion Size: An adult portion is 80g, while a child's portion is roughly a handful.
- All Forms Count: Fresh, frozen, tinned (in juice/water), and dried fruits and vegetables all contribute.
- Juice and Smoothies are Limited: A maximum of one 150ml glass of juice or smoothie counts per day due to its sugar content.
- Beans and Pulses are One-Off: Despite their health benefits, beans and pulses can only count as one portion, no matter how much you eat.
- Know Your Starches: Starchy vegetables like sweet potatoes and parsnips count, but potatoes, yams, and cassava do not.
- Read the Labels: When buying convenience foods like ready meals, always check the labels for salt, sugar, and fat content.
FAQs
Question: Do potatoes count as one of my 5 a day? Answer: No, potatoes do not count as part of your 5 a day. They are considered a starchy food and are used in place of other starches like rice or pasta in a meal.
Question: How many portions of fruit can I have from juice or smoothies? Answer: You can only count a maximum of one portion from any combination of fruit juice, vegetable juice, or smoothies per day. The limit is 150ml.
Question: Do beans and pulses count towards the total? Answer: Yes, beans and pulses count, but they can only ever count as a single portion towards your 5 a day, regardless of how much you consume.
Question: Are frozen vegetables as good as fresh? Answer: Yes, frozen vegetables are just as nutritious as fresh ones. They are often frozen shortly after being picked, preserving their vitamin and mineral content.
Question: How much dried fruit is a portion? Answer: A portion of dried fruit is 30g, which is about one heaped tablespoon. It's best to consume dried fruit with meals to minimize the impact on teeth due to its concentrated sugar.
Question: What is a portion size for a child? Answer: A simple guide for children is that one portion of fruit or vegetables is roughly the amount that fits into the palm of their hand.
Question: Can I get multiple portions from one large salad? Answer: Yes. A large salad containing a variety of vegetables like spinach, tomatoes, and cucumber can easily provide more than one portion. For example, a dessert bowl of salad is often considered a single portion.
