The National Health Service (NHS) '5 a day' campaign is a cornerstone of public health guidance in the UK, designed to help people increase their consumption of fruit and vegetables for better health. The recommendation is based on a World Health Organization target and highlights the crucial role these foods play in preventing a range of long-term diseases. But what exactly does '5 a day' entail, what counts towards the target, and how can you integrate it seamlessly into your daily life? This guide breaks down the essential details.
What counts towards your 5 a day?
Almost all fruits and vegetables can be included in your daily count, whether they are fresh, frozen, or tinned. The key is to consume a variety of different types to ensure you receive a wide range of vitamins, minerals, and fibre.
- Fresh, frozen, or tinned: An adult portion is 80g. This could be one medium apple, a handful of grapes, or three heaped tablespoons of peas. When choosing tinned or canned options, always pick those in natural juice or water with no added sugar or salt.
- Dried fruit: A portion is 30g, which is equivalent to 80g of fresh fruit. Due to its concentrated sugar content, dried fruit should be eaten with a meal to minimise the risk of tooth decay.
- Juice and smoothies: A single 150ml glass of 100% unsweetened fruit or vegetable juice or smoothie counts as one portion. However, this is limited to a maximum of one portion per day, no matter how much you drink. Blending or juicing releases sugars from the fruit, making them more damaging to teeth.
- Beans and pulses: Foods like lentils, chickpeas, and baked beans count as one portion. They are a great source of fibre, but they only count as a maximum of one portion per day, regardless of the quantity eaten.
- Disguised veg: Fruit and vegetables cooked into sauces, stews, and other dishes still count. Grating carrots into a bolognese sauce or adding peppers to a stir-fry are great ways to boost your intake.
What does not count?
It is also important to know which foods are excluded from the official count:
- Potatoes, yams, cassava, and plantain: These are considered starchy foods, not vegetables for the purpose of the '5 a day' count, and are nutritionally similar to bread or rice. However, sweet potatoes, parsnips, and turnips do count.
- Nuts and seeds: While healthy, they are not counted towards your five portions.
- Added fats, sugars, or salt: Ready meals and products with high levels of added sugar, fat, and salt may contain vegetables, but they should be eaten in moderation and not relied upon to meet your target.
Why is the NHS 5 a day target important?
Eating a diverse range of fruit and vegetables is vital for overall health. The benefits extend far beyond just weight management and include:
- Lowering disease risk: Regular consumption can significantly lower the risk of developing heart disease, stroke, and certain cancers.
- Boosting nutrient intake: Fruit and veg are excellent sources of essential vitamins (like Vitamin C), minerals (like potassium), and antioxidants.
- Improving digestive health: Their high fibre content is key to maintaining a healthy gut, preventing constipation, and reducing the risk of bowel cancer.
- Supporting a healthy weight: Most fruits and vegetables are naturally low in calories and fat, making them a great choice for managing a healthy weight.
Comparison of different food types and portion sizes
| Food Type | Adult Portion Size (approximate) | Comments |
|---|---|---|
| Fresh Fruit | 1 medium apple, banana, or pear; 2 satsumas; a handful of grapes | 80g. Choose a variety of colours. |
| Fresh Vegetables | 3 heaped tbsp cooked veg (e.g., carrots, peas) or 1 cereal bowl of salad leaves | 80g. Steaming or microwaving preserves more nutrients. |
| Dried Fruit | 1 heaped tbsp raisins or 3 prunes | 30g. High in sugar, so best consumed with meals. |
| 100% Fruit/Veg Juice | 150ml glass | Counts as one portion only per day due to sugar content. |
| Beans & Pulses | 3 heaped tbsp (e.g., lentils, chickpeas, baked beans) | Counts as one portion only per day, regardless of quantity. |
Easy tips for getting your 5 a day
Building up your intake doesn't have to be a chore. With a little creativity and planning, it's easier than you think:
- Breakfast Boost: Add a sliced banana or berries to your cereal, porridge, or yoghurt.
- Snack Swaps: Instead of biscuits or crisps, opt for a piece of fresh fruit, a handful of dried fruit, or vegetable sticks with a dip like hummus.
- Meal Makeover: Bulk up stews, curries, and casseroles with extra vegetables. Add a side salad to your sandwich at lunchtime.
- Use Frozen and Canned: These are just as nutritious as fresh options and often cheaper. Add frozen peas or mixed vegetables to dishes for a quick, easy portion.
- Eat a Rainbow: Aim for a mix of different coloured fruits and vegetables throughout the week. This ensures a broad spectrum of nutrients.
- Get Kids Involved: Encourage children to help choose and prepare fruit and veg. This familiarity can help build positive eating habits.
Conclusion
The NHS 5 a day recommendation is a straightforward, science-backed approach to healthier eating, rooted in advice from the World Health Organization. By making small, consistent changes to include a variety of fresh, frozen, canned, and dried fruit and vegetables into your diet, you can unlock significant health benefits. Although some studies suggest even higher targets are beneficial, consistently meeting the five-a-day goal is an excellent starting point for improving your long-term health and well-being. For more detailed information on specific portion sizes and what counts, the official NHS website is a valuable resource.
