Understanding the 80g standard
For adults, the standard portion size for fresh, frozen, or canned vegetables is 80g. While this might sound like a small amount, reaching your five-a-day target is more achievable than you think when you understand the equivalents. It is important to note that starchy vegetables like potatoes, yams, and cassava do not count towards your 5 a day, as they are considered a starchy food source. However, sweet potatoes, parsnips, and corn do count, as they are often eaten in addition to a starchy part of a meal.
Practical examples for different vegetables
To make the 80g measurement easy to visualize, here are some common vegetable portions:
- Salad: A small bowl of salad leaves, one medium tomato, or a 5cm piece of cucumber. Seven cherry tomatoes also count as one portion.
- Cooked vegetables: Three heaped tablespoons of peas, sweetcorn, carrots, or mixed vegetables.
- Leafy greens: Two heaped tablespoons of cooked spinach or four heaped tablespoons of cooked kale or cabbage.
- Cruciferous vegetables: Two spears of broccoli, or eight cauliflower florets.
- Other common vegetables: Five spears of asparagus or a 5cm piece of cucumber.
- Pulses and beans: Three heaped tablespoons of cooked beans or pulses, such as baked beans, chickpeas, or lentils, count as one portion, but only once per day, regardless of quantity.
Can canned and frozen vegetables be counted?
Yes, frozen and canned vegetables count towards your 5 a day, and they are just as nutritious as fresh vegetables. For canned options, choose those packed in water with no added salt or sugar. Frozen vegetables are an excellent, cost-effective way to ensure you always have veggies on hand for soups, stews, and other dishes. Using tinned chopped tomatoes in a pasta sauce is a great example of a convenience product that can contribute to your daily intake.
Increasing your vegetable intake
Meeting your 5 a day doesn't have to be complicated. Start small and build up gradually. One simple approach is to add one extra portion of vegetables to your diet each day until you reach five or more. Focus on incorporating vegetables into meals and snacks you already enjoy.
- Add to breakfast: Include spinach in your morning omelette, or add mushrooms and peppers to scrambled eggs.
- Bulk up lunches: Pile lettuce, tomatoes, cucumber, and shredded carrots into sandwiches and wraps. A side salad is also an easy win.
- Make snacks count: Dip celery, cucumber, and carrot sticks into hummus or guacamole. This turns a simple snack into a nutrient-dense portion.
- Enhance dinners: Add a handful of frozen peas to a pasta dish, or stir in extra vegetables like courgettes or peppers when making a stir-fry or curry.
- Grill vegetables: Grilling vegetables like asparagus, courgette, and peppers brings out their flavour and makes for a delicious side dish with very little effort.
Portion size comparison: Adults vs. children
While adults use an 80g standard, children's portion sizes differ. A useful guide for children is to use their hand as a measurement. As they grow, their portion size will naturally increase. The principle remains the same: aim for five varied portions of fruit and vegetables per day. This gradual scaling with their body size helps to establish healthy eating habits from a young age.
| Feature | Adult Portion | Child Portion | Commentary |
|---|---|---|---|
| Standard Weight | 80g for fresh, frozen, or canned. | Varies with age and size. | Adults have a fixed weight, while children's portions adjust as they grow. |
| Hand Measurement | Roughly a clenched fist. | Approximately the size of their cupped palm. | A helpful visual tool for estimating serving sizes without scales. |
| Examples (Cooked) | 3 heaped tablespoons of cooked peas. | About 1-2 heaped tablespoons, depending on age. | Children's smaller hands mean smaller servings are required to meet their dietary needs. |
| Examples (Salad) | 1 medium tomato or 7 cherry tomatoes. | 1 small tomato or 3-4 cherry tomatoes. | The size of the vegetable dictates the smaller portion needed for a child. |
| Method | A precise weight measurement or visual cue. | A proportionate visual cue based on body size. | The use of a hand is a practical and scalable method for children. |
Conclusion: Making 5 a day a daily habit
Knowing what is the portion size for 5 a day vegetables is the first step toward incorporating this crucial dietary habit into your life. With 80g as the baseline for adults and the 'handful' rule for children, you have practical, easy-to-remember tools to guide your meals. By incorporating a variety of colourful vegetables throughout the day in different forms—fresh, frozen, and canned—you can ensure a healthy, balanced diet filled with essential vitamins and minerals. The key is to think creatively and make vegetables a natural, integral part of every meal, rather than a secondary afterthought. This simple approach makes hitting your five-a-day goal not just possible, but also enjoyable and delicious.
Why potatoes don't count
Potatoes are often confused for counting towards the five-a-day target, but they are classified as a starchy carbohydrate. They provide energy but don't offer the same range of nutrients and fiber as other vegetables when consumed in the typical way. This is why you should focus on adding different types and colours of vegetables to your meals and consume potatoes as your starchy food source, not as part of your 5 a day count. Sweet potatoes, however, are an exception and do count.
