Understanding the Basics of Your 5 A Day
Getting your five a day is a well-known health recommendation, but many people are still unsure about what truly qualifies. The guideline encourages eating at least five portions of a wide variety of fruit and vegetables daily to support a healthy, balanced diet. This provides your body with essential vitamins, minerals, fibre, and antioxidants that are vital for overall health. Regular consumption can help reduce the risk of heart disease, stroke, and certain cancers.
Fresh, Frozen, and Tinned Foods All Count
One of the biggest misconceptions is that only fresh produce contributes to your daily goal. This is not true; all forms can be beneficial.
- Fresh: A medium-sized fruit, like an apple, banana, or orange, generally constitutes one portion (80g). A handful of smaller fruits, such as grapes or berries, also counts.
- Frozen: Freezing vegetables and fruits helps to lock in their nutrients, sometimes even preserving more vitamins than fresh produce that has been stored for a long time. An 80g serving of frozen peas, spinach, or berries counts as one portion.
- Tinned or Canned: For convenience, tinned fruit and vegetables can be a great option. However, it's crucial to choose those packed in natural juice or water, and avoid ones with added sugar or salt. A serving of tinned peaches or carrots, at 80g, can be counted.
The Rules for Juices, Smoothies, and Pulses
While many beverages and legumes contain fruit and vegetables, they come with specific restrictions for your five a day. Crushing or juicing fruits releases their natural sugars, making them more concentrated and potentially damaging to teeth.
- Juice and Smoothies: You can only count a maximum of one 150ml portion of unsweetened fruit juice, vegetable juice, or smoothie towards your daily total, no matter how much you consume. It's also best to drink these with a meal to reduce the impact of sugar on your teeth.
- Beans and Pulses: Legumes like beans, lentils, and chickpeas are an excellent source of protein and fibre. A 80g serving counts as one portion, but you can only count them once per day. This is because they contain a different mix of nutrients compared to other fruits and vegetables.
Which Foods Don't Count?
There is still some confusion over which common foods don't contribute to your five a day. The main exclusions are typically starchy foods that are eaten as a carbohydrate source.
- Potatoes, Yams, and Cassava: Despite being vegetables, these do not count because they are primarily a source of starch, similar to bread, pasta, or rice. However, sweet potatoes, parsnips, and butternut squash do count, as they are often eaten in addition to the main starchy component of a meal.
- High-Sugar Items: Fruit squashes, jams, and chutneys do not count, as they often contain a lot of added sugar. Similarly, fried options like vegetable crisps are high in fat and should be consumed in moderation, and do not contribute.
- Nuts: While a healthy snack, nuts do not count towards your five a day, though they can be part of a balanced diet.
Portion Sizes: What a 'Handful' Means
For many, visualising a portion size can be difficult. A good rule of thumb is that one portion is approximately 80g, or roughly the amount that can fit in the palm of your hand. For children, their portion size is based on the palm of their own hand, which naturally grows with them.
Example Portions for Adults:
- One piece of medium fruit: An apple, banana, or pear.
- Two pieces of small fruit: Two plums, satsumas, or kiwi fruit.
- One handful of grapes or berries: About 20 raspberries or a handful of grapes.
- Three heaped tablespoons of vegetables: Cooked carrots, peas, or sweetcorn.
- One side salad: A cereal bowl of lettuce, watercress, or spinach.
- One heaped tablespoon of dried fruit: Raisins, currants, or sultanas (30g).
- Three heaped tablespoons of beans or pulses: Chickpeas, lentils, or baked beans (counts as one portion only).
Comparison: What Counts vs. What Doesn't
To clear up any lingering confusion, here is a simple table to compare foods that do and do not count towards your 5 a day.
| Item | Counts? | Notes |
|---|---|---|
| Fresh spinach | Yes | A cereal bowl counts as one portion. |
| Sweet potatoes | Yes | A starchy vegetable that is eaten in addition to other carbs. |
| Frozen berries | Yes | 80g portion counts and retains most nutrients. |
| Fruit juice (150ml) | Yes (1 portion max) | Limited to one 150ml glass per day due to high sugar content. |
| Canned chickpeas | Yes (1 portion max) | Only one portion of beans and pulses counts per day, regardless of quantity. |
| White potatoes | No | Classified as a starchy food, not a fruit or vegetable portion. |
| Fruit squash | No | Often contains added sugars and is not nutritionally equivalent. |
| Fried vegetable crisps | No | High in fat, so they do not contribute to your count. |
| Jams and chutneys | No | Like squash, they typically have high sugar content. |
| Unsalted nuts | No | A healthy food, but not a fruit or vegetable portion. |
The Importance of Variety and Consistency
Achieving your five a day is more than just hitting a number; variety is key. Different coloured fruits and vegetables contain unique combinations of vitamins, minerals, and fibre. For example, leafy greens offer iron and vitamins, while berries provide antioxidants. Aiming for a 'rainbow' of colours over the week helps ensure you get a broad spectrum of nutrients. Eating seasonally is another great way to ensure variety, as produce is often at its freshest and most flavourful during its peak season.
Building consistency into your daily routine is the easiest way to hit the target. Try adding fruit to your breakfast cereal, packing a small tub of vegetable sticks for a snack, or adding extra vegetables to your evening meals, like soups or stews. Keeping frozen or tinned options on hand makes it easier to meet your goals, even on busy days.
For more detailed information on healthy eating, including the 'Eatwell Guide' that features the 5 a day recommendation, refer to the NHS Eatwell Guide.
Conclusion: Making Informed Choices
Demystifying what counts towards your 5 a day is the first step towards incorporating more fruit and vegetables into your diet. The guidelines are flexible, allowing for fresh, frozen, dried, and canned options. While portion size rules apply to juices, smoothies, and pulses, a wide variety of produce can contribute to your daily intake. By understanding the exclusions, like potatoes and high-sugar products, you can make more informed choices. Ultimately, focusing on variety and consistency will help you unlock the many health benefits associated with a high intake of fruits and vegetables.
