Understanding the Standard Portion Size
For most fresh, frozen, or canned fruits and vegetables, one adult portion is defined as 80g. However, many people don't carry scales everywhere, so visual guides and common measurements are more practical for daily life. A good rule of thumb is that one portion is roughly the amount that fits in the palm of your hand. For children, their portion size will naturally be smaller, corresponding to the size of their own hand.
Fresh, Frozen, and Canned Vegetables
All fresh, frozen, and canned vegetables can count towards your 5 A Day, provided the canned versions are in water without added salt or sugar. Portion sizes vary depending on the type of vegetable:
- Cooked or frozen vegetables: Three heaped tablespoons of carrots, peas, or sweetcorn count as one portion.
- Leafy greens: Two heaped tablespoons of cooked spinach, kale, or four heaped tablespoons of green beans or cabbage form a single portion.
- Salad items: One medium tomato, seven cherry tomatoes, or a 5cm piece of cucumber each count as one portion.
- Broccoli or cauliflower: Two broccoli spears or eight cauliflower florets can make up one portion.
Fresh and Dried Fruit
Fruit portions vary by size. For small fruits, you'll need multiple pieces, while larger fruits count for a single portion or a slice:
- Medium-sized fruit: A single piece of fruit like an apple, banana, pear, or orange counts as one portion.
- Smaller fruits: Two plums, two satsumas, or seven strawberries equal one portion.
- Dried fruit: A 30g portion of dried fruit, such as a heaped tablespoon of raisins or three dried apricots, counts as one portion. Due to its concentrated sugar, it's best consumed at mealtimes to reduce dental risk.
- Frozen fruit: A portion is roughly the same quantity as fresh, such as two handfuls (four heaped tablespoons) of frozen blueberries.
Special Categories: Juices, Smoothies, and Pulses
Some foods, while counting, have specific rules to follow. It’s important to understand these nuances to avoid inadvertently consuming too much sugar or missing out on the full nutritional benefits.
Juice and Smoothies
Only 150ml of unsweetened 100% fruit or vegetable juice or a smoothie counts as one portion, no matter how much you drink in a day. This is because the process of juicing releases sugars from the fruit, and it also removes much of the beneficial fibre. Crushing fruit into juice makes it more sugary, which can increase the risk of tooth decay, so it's recommended to limit daily intake to a single 150ml glass and consume it with a meal.
Beans and Pulses
Beans and pulses, including kidney beans, chickpeas, and lentils, only count as a maximum of one portion towards your 5 A Day, regardless of the amount you eat. This is because while they are a great source of fibre, they do not provide the same broad mix of vitamins and minerals as other fruits and vegetables. A portion is considered three heaped tablespoons.
What Doesn't Count as a Portion?
Some foods that seem like they should contribute to your total do not. The most common exception is potatoes, which are classified as a starchy food rather than a fruit or vegetable for the purpose of the '5 A Day' target. This rule also applies to other starchy root vegetables like yams and cassava. However, sweet potatoes and parsnips do count as they are nutritionally different and typically eaten in addition to other starches.
Comparison: Types of Portion vs. Contribution
| Type of Food | Adult Portion Size | Count Limit per Day | Examples (for adults) |
|---|---|---|---|
| Fresh, Frozen, or Tinned Veg | 80g or approx. 3 heaped tbsp | Multiple portions | 3 heaped tbsp of peas or 2 broccoli spears |
| Fresh, Frozen, or Tinned Fruit | 80g or approx. 1 medium piece | Multiple portions | 1 medium apple or 7 strawberries |
| Dried Fruit | 30g or approx. 1 heaped tbsp | Multiple portions | 1 heaped tbsp of raisins or 3 prunes |
| Beans and Pulses | 80g or approx. 3 heaped tbsp | One portion max | 3 heaped tbsp of kidney beans or lentils |
| Juice and Smoothies | 150ml or one small glass | One portion max | 150ml of unsweetened orange juice |
| Potatoes and Starchy Roots | Does not count | Zero | Potatoes, yams, cassava |
Practical Ways to Reach Your 5 A Day Target
Meeting the 5 A Day recommendation doesn't have to be a chore. With a little planning and creativity, you can easily incorporate more fruits and vegetables into your daily diet.
- Start the day with fruit: Add a handful of berries to your porridge or have a sliced banana with your cereal.
- Swap snacks: Replace unhealthy snacks with fresh fruit or vegetable sticks like carrots or cucumber.
- Bulk up meals: Add extra vegetables, beans, or lentils to casseroles, stews, and sauces like bolognese.
- Keep it simple: Frozen and tinned fruits and vegetables are cheap, convenient, and count just as much as fresh versions.
- Experiment with recipes: Try new recipes that are packed with vegetables and healthy ingredients. The NHS provides some great recipes to help you on your way.
Conclusion: Simplifying Your 5 A Day Goal
Achieving your 5 A Day target is a fundamental step towards a healthier, balanced diet. By understanding the simple portion guidelines—80g for most fresh and cooked produce, 30g for dried fruit, and a 150ml limit on juices—you can make informed choices throughout your day. Remember to eat a variety of colours to get a wide range of nutrients and don't rely solely on a single source. With practical strategies like swapping snacks and bulking up meals, you can effortlessly integrate these portions into your routine and reap the health benefits of increased fruit and vegetable intake.
To learn more about the health benefits of a balanced diet and other healthy eating strategies, visit the NHS Eatwell Guide.
