It’s a common health recommendation: eat your fruits and vegetables. But how much is enough? Health guidelines often suggest aiming for a certain number of servings daily, but understanding what a serving actually looks like and why it’s important can be confusing. This guide breaks down the recommended daily servings of fruits and vegetables, offering practical examples and tips to help you easily incorporate them into your diet.
Why are Fruits and Vegetables Important?
Fruits and vegetables are nutritional powerhouses. They are packed with essential vitamins, minerals, and fiber that are vital for maintaining good health and preventing chronic diseases. These natural foods are low in calories and fat, yet rich in antioxidants and phytonutrients, which protect your body against cell damage.
Including a variety of fruits and vegetables in your daily diet can contribute to:
- Reduced risk of chronic diseases: Studies show that a diet rich in fruits and vegetables can lower your risk of heart disease, stroke, type 2 diabetes, and certain types of cancer.
- Weight management: Their high fiber and water content helps you feel full and satisfied, aiding in weight management.
- Improved digestion: Fiber from fruits and vegetables promotes healthy digestion and prevents constipation.
- Boosted immune system: Vitamins and antioxidants strengthen your immune system, helping your body fight off infections.
- Better skin health: Vitamins and antioxidants contribute to healthy and radiant skin.
Recommended Daily Servings of Fruits and Vegetables
Health experts generally recommend that adults should aim for at least 5 servings of a variety of fruits and vegetables every day. This recommendation is often promoted as part of the “5-a-Day” campaign in many countries. For children, the recommendation is also at least 5 servings, although portion sizes are adjusted based on their age, size, and activity level.
What counts as one serving?
An adult portion of fruit or vegetables is generally considered to be 80g. However, visualizing 80g can be tricky. A more practical approach is to use common measurements and examples. Here’s a breakdown to help you understand typical portion sizes:
Fruit Portion Examples
Fresh Fruit Servings
-
Small Fruits: 2 or more small fruits equal one serving. Examples include:
- 2 plums
- 2 satsumas
- 2 kiwi fruits
- 3 apricots
- 6 lychees
- 7 strawberries
- 14 cherries
-
Medium Fruits: 1 medium-sized fruit is one serving. Examples include:
- 1 apple
- 1 banana
- 1 pear
- 1 orange
- 1 nectarine
-
Large Fruits: For larger fruits, a slice or half portion constitutes one serving. Examples include:
- ½ grapefruit
- 1 slice of papaya
- 1 slice of melon (about 5cm thick)
- 1 large slice of pineapple
- 2 slices of mango (about 5cm thick each)
Dried Fruit Servings
A serving of dried fruit is smaller due to its concentrated nature. Approximately 30g of dried fruit counts as one serving. This is roughly equivalent to:
- 1 heaped tablespoon of raisins, currants, or sultanas
- 1 tablespoon of mixed fruit
- 2 dried figs
- 3 prunes
- 1 handful of dried banana chips
Important Note: While dried fruit counts towards your 5-a-day, it’s high in sugar and can be detrimental to dental health. It’s best consumed in moderation and ideally as part of a meal rather than a snack between meals. Fresh fruit is generally a healthier option.
Tinned and Frozen Fruit Servings
For tinned or frozen fruit, the serving size is similar to fresh fruit. Examples include:
- 2 pear or peach halves
- 6 apricot halves
- 8 segments of tinned grapefruit
- 4 heaped tablespoons of frozen blueberries (about 2 handfuls)
When choosing tinned fruit, opt for fruit canned in natural juice rather than syrup to avoid added sugars.
Vegetable Portion Examples
Green Vegetables Servings
- 2 broccoli spears
- 2 heaped tablespoons of cooked spinach
- 4 heaped tablespoons of cooked kale, spring greens, or green beans
Cooked Vegetables Servings
For cooked vegetables, about 3 heaped tablespoons make up one serving. Examples include:
- 3 heaped tablespoons of cooked carrots, peas, or sweetcorn
- 8 cauliflower florets
Salad Vegetables Servings
- 3 celery sticks
- A 5cm piece of cucumber
- 1 medium tomato
- 7 cherry tomatoes
Tinned and Frozen Vegetables Servings
Similar to fresh vegetables, 3 heaped tablespoons of tinned or frozen vegetables count as one serving. Choose options canned in water without added salt or sugar. Examples include tinned or frozen carrots, peas, or sweetcorn.
Pulses and Beans Servings
Pulses and beans, such as baked beans, kidney beans, chickpeas, and lentils, are nutritious but only count as a maximum of 1 serving per day, regardless of how much you eat. A serving is about 3 heaped tablespoons.
Potatoes and Starchy Vegetables
Potatoes, yams, cassava, and plantain do not count towards your 5-a-day. These are classified as starchy foods and primarily contribute carbohydrates to your diet, similar to bread, rice, or pasta. While important for a balanced diet, they are not considered part of your daily fruit and vegetable servings.
Fruits and Vegetables in Juices and Smoothies
Unsweetened 100% fruit juice, vegetable juice, and smoothies can contribute to your 5-a-day but are limited to a maximum of 1 serving per day. Even if you consume multiple glasses of juice or smoothies, it will still only count as one portion.
Furthermore, health guidelines recommend limiting your combined intake of fruit juice, vegetable juice, and smoothies to no more than 150ml a day due to the released sugars when fruits and vegetables are blended or juiced, which can increase the risk of tooth decay. Whole fruits are preferable as the sugars are naturally contained within their structure.
Fruits and Vegetables in Ready-Made Foods
Fruits and vegetables incorporated into pre-packaged or ready-made foods can also contribute to your 5-a-day. Always check food labels to see the fruit and vegetable content. However, be mindful that some ready-made meals can be high in fat, salt, and sugar, so consume them in moderation as part of a balanced diet.
Tips to Increase Your Fruit and Veggie Intake
- Add fruit to breakfast: Top your cereal or yogurt with berries, bananas, or sliced fruit.
- Snack on fruits and vegetables: Keep readily available fruits and veggies like apples, bananas, carrots sticks, or cherry tomatoes for quick and healthy snacks.
- Include vegetables in every meal: Add vegetables to your lunch and dinner, whether it’s a salad, side of vegetables, or incorporated into your main dish.
- Blend smoothies: Make smoothies with a mix of fruits and vegetables like spinach, kale, and berries.
- Experiment with recipes: Find new and exciting recipes that feature a variety of fruits and vegetables to keep your meals interesting.
- Keep it convenient: Pre-cut vegetables or buy pre-washed salads to make it easier to grab and eat.
Conclusion
Eating enough fruits and vegetables is a cornerstone of a healthy lifestyle. Aiming for at least 5 servings a day is a practical and achievable goal. By understanding portion sizes and incorporating a variety of fruits and vegetables into your daily meals and snacks, you can significantly improve your overall health and well-being. Start making small changes today to increase your intake and enjoy the numerous health benefits that come with a fruit and veggie-rich diet.
