The '5 A Day' campaign encourages people to eat at least five 80g portions of a variety of fruits and vegetables daily. This provides essential vitamins, minerals, and fiber, and helps reduce the risk of several serious health problems. While the advice includes both fruits and vegetables, understanding the vegetable component can be especially important for many people. The good news is that most vegetables in various forms can contribute to this goal.
Which vegetables contribute to your 5 A Day?
Virtually all vegetables, regardless of whether they are fresh, frozen, or tinned, count towards your 5 A Day. The key is to consume a variety of different types and colors to benefit from a wide range of nutrients.
Fresh and raw vegetables
Fresh, raw vegetables are often the first thing people think of when aiming for their daily portions. Many can be eaten as a snack or added to salads.
- Carrot sticks
- Cucumber
- Tomatoes (seven cherry tomatoes or one medium tomato is a portion)
- Celery sticks (three sticks)
- Button mushrooms
- Lettuce, spinach, and watercress (one cereal bowl size)
- Peppers
Cooked vegetables
Cooking does not diminish the value of most vegetables for your 5 A Day, although some nutrients may be lost through methods like boiling. Steaming, microwaving, or roasting is generally recommended to preserve maximum nutritional content.
- Broccoli (two spears or eight florets)
- Cauliflower (eight florets)
- Peas (three heaped tablespoons)
- Sweetcorn (three heaped tablespoons)
- Carrots (three heaped tablespoons)
- Spinach or kale (two or four heaped tablespoons, respectively)
- Butternut squash, parsnips, and sweet potatoes
Tinned and frozen vegetables
For convenience and budget-friendly options, tinned and frozen vegetables are excellent choices that count equally towards your daily target. When selecting tinned options, choose those in water with no added salt.
- Tinned sweetcorn
- Tinned peas
- Frozen mixed vegetables
- Frozen spinach
- Tinned tomatoes
Which vegetables do not count?
It is a common misconception that all vegetables contribute to your 5 A Day. The primary exclusion is starchy vegetables that are typically eaten as a carbohydrate source, similar to pasta or bread.
- Potatoes: Do not count, as they are considered a starchy food.
- Yams: Also classified as starchy carbohydrates and do not count.
- Cassava and Plantain: Similar to potatoes and yams, these do not count towards the 5 A Day total.
Pulses and beans: A special case
Pulses and beans, including kidney beans, lentils, and chickpeas, are an important part of a healthy diet and provide fiber and protein. However, no matter how much you eat, they only count as one portion of your 5 A Day. This is because their nutritional profile differs from other fruits and vegetables.
Easy ways to increase your vegetable intake
Incorporating more vegetables can be simple with a few strategic adjustments to your meals.
- Add vegetables to sauces and stews: Bulk up a chili or bolognese with extra onions, peppers, and carrots. A tin of chopped tomatoes and some lentils can provide multiple portions.
- Enhance your breakfast: For a savoury breakfast, add sautéed mushrooms, tomatoes, and spinach to scrambled eggs or an omelette.
- Upgrade your sandwich or wrap: Add a generous portion of salad, such as lettuce, cucumber, and tomatoes, to your lunchtime sandwich.
- Snack on raw vegetables: Keep a supply of chopped carrots, celery, and peppers on hand for a healthy mid-day snack. Pair them with hummus for added flavor and nutrients.
- Roast a variety of vegetables: Mix and match root vegetables like parsnips, sweet potatoes, and butternut squash when roasting. A simple brushing of oil is all you need for a delicious side dish.
Portion sizes: A comparative look
Understanding what constitutes an 80g portion is crucial for accurately tracking your intake. Here is a simple comparison of different vegetable types:
| Vegetable Type | Portion Example (approx. 80g) | Notes |
|---|---|---|
| Salad Vegetables | 1 medium tomato or 7 cherry tomatoes | Easy to add to lunches and snacks. |
| A 5cm chunk of cucumber | Perfect for adding crunch to any meal. | |
| 1 cereal bowl of leafy greens | A substantial salad can provide a full portion. | |
| Cooked Vegetables | 3 heaped tablespoons of carrots, peas, or sweetcorn | A standard side dish can provide one portion. |
| 8 cauliflower florets or 2 broccoli spears | A great way to add nutrients to pasta or stir-fries. | |
| 1 medium sweet potato | A versatile and flavourful alternative to white potato. | |
| Pulses and Beans | 3 heaped tablespoons of beans or lentils | Only counts as one portion, regardless of quantity. |
Conclusion
Achieving your 5 A Day is more straightforward than it seems, especially with the wide variety of vegetables that count towards your goal. By incorporating different types of vegetables—fresh, frozen, cooked, and tinned—into your daily meals and snacks, you can easily meet the recommended target. Remember the importance of variety and being mindful of portion sizes to maximize the health benefits. Avoiding starchy vegetables like white potatoes as part of this count and limiting pulses to one portion per day will help ensure you're getting the most out of your vegetable intake.
An excellent resource for more information on portion sizes and healthy eating is the British Heart Foundation's guide: Getting your five a day.
FAQs
Q: Do frozen vegetables count as a 5 A Day portion? A: Yes, frozen vegetables count equally towards your 5 A Day target. They are often a convenient and budget-friendly option and retain high levels of nutrients.
Q: Do baked beans count towards my 5 A Day? A: Yes, baked beans are a pulse and count as one portion of your 5 A Day, but only once per day, regardless of the amount consumed. It is best to choose low-salt and low-sugar versions.
Q: Why don't potatoes count as a portion? A: Potatoes are classified as a starchy food, not a vegetable, for the purpose of the 5 A Day count. They are typically eaten as a carbohydrate source, like bread or rice.
Q: What is a standard portion size for vegetables? A: An adult portion of fresh, frozen, or tinned vegetables is approximately 80g. This equates to roughly three heaped tablespoons of cooked vegetables or one cereal bowl of leafy greens.
Q: Do sweet potatoes count towards my 5 A Day? A: Yes, sweet potatoes count as a vegetable portion. Unlike white potatoes, they are not classified as a starchy food for this specific dietary guideline.
Q: Can I combine different vegetables to make one portion? A: Yes, you can combine smaller amounts of different vegetables to form a single portion. For example, mixing a large handful of lettuce with several cherry tomatoes and cucumber slices can create one portion.
Q: Is it better to eat fresh vegetables than tinned or frozen ones? A: Fresh, frozen, and tinned vegetables are all valuable sources of nutrients and count towards your 5 A Day. Frozen and tinned options can sometimes contain even more nutrients than fresh ones, depending on storage and preparation. Variety is the most important factor.
