The 5-a-day guideline is a straightforward concept: aim for at least five 80g portions of a variety of fruits and vegetables every day to boost your health. However, many people are surprised to learn that not all produce or food items they assume are healthy actually contribute to this target. The nutritional classification of some foods means they are either not counted at all or their contribution is capped.
Why some foods don't count
The primary reason certain foods are excluded from the 5-a-day count is their nutritional profile. While some items, like white potatoes, are important sources of nutrients and energy, their high starch content means they function as a carbohydrate source in a meal, similar to pasta or rice, rather than as a vegetable portion. Processed foods, on the other hand, are often loaded with extra salt, fat, or sugar, which diminishes their nutritional benefit. Being aware of these distinctions is crucial for accurately tracking your intake.
Starchy foods: A major point of confusion
Many people mistakenly believe that potatoes and other starchy root vegetables contribute to their 5-a-day. This is a common misconception, but the reason for their exclusion is logical. They provide energy-rich carbohydrates, but not the same range of vitamins and minerals in the same density as non-starchy vegetables.
- White potatoes: This includes chips, mash, and jacket potatoes. They are a valuable source of fibre and potassium but are categorised as a starch.
- Yams, cassava, and plantain: These tropical starches also do not count for the same reason as white potatoes.
- Sweet potatoes: It is important to note that sweet potatoes do count towards your 5-a-day, as they are not classified as a starchy carbohydrate in the same way as regular potatoes.
Processed items and snack foods
Another category of foods to approach with caution is processed products. These may contain fruit or vegetables, but additives often disqualify them from being a healthy option or a valid portion.
- Ketchup and other sauces: Although made from tomatoes, ketchup is too high in sugar and salt to contribute. Check the labels on other sauces for similar hidden additives.
- Vegetable crisps: These snacks, often made from beetroot or parsnip, are deep-fried and loaded with salt and fat, negating their vegetable origins.
- Fruit yoghurts and fruit-based puddings: Most ready-made fruit yoghurts and desserts contain far too little real fruit and far too much added sugar to qualify as a portion. A better option is to add fresh fruit to natural yoghurt.
- Ready-made soups and salads: While some can count, many are high in salt, fat, or sugar. It is essential to check the label for nutritional information to make an informed choice.
Limits for juices, smoothies, and pulses
For some items, the rules are not about complete exclusion but rather a restriction on how much they can contribute. These limits exist because of the processing methods that concentrate sugars or reduce nutrient density.
- Juice and smoothies: A 150ml glass of 100% fruit or vegetable juice or a smoothie can only ever count as one portion, no matter how much you drink. The blending process releases sugars, which can damage teeth, so it's best to consume these with a meal.
- Beans and pulses: Items like lentils, chickpeas, and baked beans count as a maximum of one portion per day, regardless of quantity. While they are a great source of fibre, they contain fewer nutrients compared to other fruits and vegetables.
Comparison Table: What Counts vs. What Doesn't
| Item | Counts? | Notes |
|---|---|---|
| White Potatoes | No | Classified as a starchy carbohydrate, not a vegetable portion. |
| Sweet Potatoes | Yes | These are nutrient-dense enough to count as a vegetable portion. |
| Carrot Sticks | Yes | Fresh, raw vegetables are a classic portion choice. |
| Baked Beans | Max 1 portion | Only counts once per day, regardless of amount, due to lower nutrient density and potential high salt/sugar content. |
| Tomato Ketchup | No | Too high in sugar and salt to be a valid portion. |
| 150ml of Fruit Juice | Max 1 portion | Only counts once per day because of concentrated sugar, best consumed with meals. |
| Homemade Veg Soup | Yes | Provided it is rich in vegetables and low in salt and fat. |
| Vegetable Crisps | No | High in fat and salt due to processing, not a healthy substitute. |
Making smart swaps and checking labels
Understanding what food doesn't count for one of your 5 a day allows for more conscious and effective dietary planning. Instead of relying on processed items, focus on fresh, frozen, tinned (in water or natural juice), and dried options to achieve your daily target. For example, swap out potato chips for roasted sweet potato wedges or have a handful of fresh berries instead of a fruit yoghurt. For a deeper dive into UK nutritional guidelines, the official NHS website is an excellent resource, especially for up-to-date information on portion sizes and specific food rules.
Conclusion
By being mindful of the specific exclusions and limitations, you can make more strategic food choices to reach your daily intake goal. The core principle remains eating a wide variety of whole fruits and vegetables, and understanding the exceptions for starchy foods and processed products will help you avoid the pitfalls of common dietary myths. This informed approach not only helps you meet the 5-a-day recommendation but also promotes better overall nutrition and long-term health.
[What counts as one of your 5 a day? | NHS**](https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/)
