Reaching your five-a-day target is a cornerstone of a healthy diet, but navigating which vegetables qualify can sometimes feel complicated. The good news is that the rules are straightforward once you know them, and they encompass a much wider range of produce than you might think. From the fresh produce aisle to the freezer section, many delicious options can help you hit your daily goal.
What Types of Vegetables Count?
Virtually all fresh, frozen, and canned vegetables contribute to your five-a-day. The key is to choose low-salt or no-added-sugar versions of tinned products. The preparation method also matters; vegetables cooked in soups, stews, or sauces still count.
A Rainbow of Counting Vegetables
To ensure you get a broad spectrum of nutrients, try to incorporate a variety of colors into your diet. Here are some examples of vegetables that count as a portion:
- Cruciferous Vegetables: Broccoli, cauliflower, cabbage, kale, and Brussels sprouts.
- Root Vegetables: Carrots, parsnips, sweet potatoes, swedes, and turnips. Note that standard potatoes do not count.
- Alliums: Onions, leeks, shallots, and garlic can add flavor while contributing to your count.
- Legumes (Pulses and Beans): Chickpeas, lentils, kidney beans, and baked beans count. However, no matter how many you eat, they only count as one portion per day.
- Leafy Greens: Spinach, lettuce, rocket, and watercress all count. A cereal bowl of salad leaves is considered one portion.
- Other Vegetables: This includes peas, sweetcorn, bell peppers, aubergine, courgette, celery, and mushrooms.
Understanding Your Portions
An adult portion of fruit or vegetables is 80g. However, this can be hard to visualize, so here are some practical examples of what an 80g vegetable portion looks like:
- Cooked Vegetables: 3 heaped tablespoons of cooked carrots, peas, or sweetcorn.
- Green Vegetables: 2 broccoli spears, 8 cauliflower florets, or 4 heaped tablespoons of cooked kale or spinach.
- Salad Vegetables: 1 medium tomato, 7 cherry tomatoes, a 5cm piece of cucumber, or 3 full-length celery sticks.
- Root Vegetables: 1 medium carrot or sweet potato.
- Pulses and Beans: 3 heaped tablespoons of chickpeas, lentils, or kidney beans. Remember, this is only one portion per day.
The Starchy Exception: What Doesn't Count?
While many people consider them vegetables, some starchy foods do not count towards your five-a-day because they are primarily a source of carbohydrate and typically replace other starchy foods in a meal, like bread or pasta.
Comparing Counting and Non-Counting Vegetables
| Counts as 5 A Day Portion | Does Not Count Towards 5 A Day |
|---|---|
| Sweet potatoes | White potatoes |
| Parsnips | Yams |
| Swedes | Cassava |
| Turnips | Plantain |
| All vegetables listed above | All starchy root vegetables |
Easy Ways to Add More Vegetables to Your Diet
Incorporating more vegetables into your meals can be easier than you think. Here are some simple ideas:
- Add extra vegetables to sauces: Bulk up your pasta sauces, curries, and stews with finely chopped onions, peppers, carrots, and mushrooms.
- Create a vegetable smoothie: Combine greens like spinach or kale with fruit for a nutrient-packed morning drink. Remember, this is only one portion per day.
- Prep snacks in advance: Cut up vegetables like carrots, celery, and cucumbers and keep them in the fridge for easy, healthy snacking.
- Swap starchy sides: Use sweet potato instead of white potato, or serve a large side salad alongside your main meal to increase your vegetable intake.
- Use frozen vegetables: Frozen produce is just as nutritious and convenient. Add frozen peas or sweetcorn to your meals at the last minute.
The Bottom Line
Meeting your five-a-day target for vegetables is not about following a restrictive diet but about making informed choices to increase the variety of plant-based foods you eat. By understanding which vegetables count, recognizing portion sizes, and getting creative in the kitchen, you can boost your health and well-being. Focus on a colorful mix of fresh, frozen, and tinned options, and you will be well on your way to a healthier diet. Remember to prioritize fresh vegetables when possible to maximize fiber intake, but embrace all forms as part of your balanced approach.
For more great ideas on boosting your veg intake, you can explore resources like the BBC Good Food 5-a-day recipes collection.
