Eating enough vegetables and fruits is crucial for maintaining good health. Health guidelines worldwide emphasize the importance of a diet rich in these plant-based foods. A common recommendation, widely recognized, is to consume at least 5 portions of a variety of fruits and vegetables each day. But what exactly does a “portion” mean, and how can you easily incorporate this into your daily meals?
Let’s break down the recommended servings and portion sizes to make it simpler to achieve your daily intake goals.
Understanding Portion Sizes for Adults and Children
For adults, a standard portion of fruit or vegetables is defined as 80g. This is a practical and easily measurable amount to keep in mind when planning your meals and snacks.
Children also need to consume at least 5 portions of a variety of fruits and vegetables daily. However, the portion size for children is age-dependent, body size, and their physical activity levels. A helpful rule of thumb for children’s portions is the amount they can fit in the palm of their hand. This adaptable method ensures they receive appropriate serving sizes as they grow.
5 A Day: Fruit Portion Examples
To visualize what constitutes a portion, let’s explore examples across different fruit types:
Small Fresh Fruit
For smaller fruits, a portion typically consists of two or more pieces. Examples include:
- 2 plums
- 2 satsumas
- 2 kiwi fruits
- 3 apricots
- 6 lychees
- 7 strawberries
- 14 cherries
Medium Fresh Fruit
Medium-sized fresh fruits usually equate to one portion per piece. Consider these as a single serving:
- 1 apple
- 1 banana
- 1 pear
- 1 orange
- 1 nectarine
Large Fresh Fruit
For larger fruits, a portion is often a slice or half of the fruit:
- 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)
Dried Fruit
Dried fruit is more concentrated, so portion sizes are smaller, around 30g. This equates to:
- 1 heaped tablespoon of raisins, currants, or sultanas
- 1 tablespoon of mixed fruit
- 2 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 impact dental health. It’s best to consume dried fruit as part of a meal rather than as a frequent snack between meals. Fresh fruit is generally a healthier alternative.
Tinned or Frozen Fruit
Portion sizes for tinned or frozen fruit are similar to fresh fruit. Examples include:
- 2 pear or peach halves
- 6 apricot halves
- 8 segments of tinned grapefruit
- 2 handfuls (about 4 heaped tablespoons) of frozen blueberries
When choosing tinned fruit, opt for varieties canned in natural juice instead of syrup to avoid added sugars.
5 A Day: Vegetable Portion Examples
Vegetable portions are equally diverse. Here’s a guide to common vegetable types and their portion equivalents:
Green Vegetables
For green vegetables, a portion is:
- 2 broccoli spears
- 2 heaped tablespoons of cooked spinach
- 4 heaped tablespoons of cooked kale, spring greens, or green beans
Cooked Vegetables
Portion sizes for cooked vegetables are straightforward – approximately 3 heaped tablespoons:
- 3 heaped tablespoons of cooked carrots, peas, or sweetcorn
- 8 cauliflower florets
Salad Vegetables
Salad vegetables portion examples include:
- 3 celery sticks
- A 5cm piece of cucumber
- 1 medium tomato
- 7 cherry tomatoes
Tinned and Frozen Vegetables
Similar to tinned and frozen fruit, portion sizes mirror fresh equivalents. Aim for 3 heaped tablespoons of:
- Tinned or frozen carrots
- Peas
- Sweetcorn
Choose tinned vegetables in water without added salt or sugar whenever possible.
Pulses and Beans
Pulses and beans, such as baked beans, haricot beans, kidney beans, cannellini beans, butter beans, or chickpeas, count as a vegetable portion. A serving is about 3 heaped tablespoons.
Important Note: While nutritious, beans and pulses only count as a maximum of one portion towards your 5 A Day, regardless of how much you consume.
What About Potatoes?
Potatoes, along with yams, cassava, and plantain, do not count towards your 5 A Day. Nutritionally, they are classified as starchy foods. When eaten as part of a meal, they typically replace other starch sources like bread, rice, or pasta.
Despite not contributing to your 5 A Day, potatoes are still a valuable part of a balanced diet as a starchy food.
Juices and Smoothies: Counting Limitations
Unsweetened 100% fruit juice, vegetable juice, and smoothies can only ever contribute a maximum of one portion to your 5 A Day. Even if you consume multiple glasses of juice and smoothies in a day, it still counts as just one portion.
Furthermore, it’s recommended to limit your combined intake of fruit juice, vegetable juice, and smoothies to no more than 150ml a day (a small glass). Exceeding this amount can lead to excessive sugar intake.
When fruits are juiced or blended, the sugars are released, increasing the risk of tooth decay. It’s preferable to consume fruit juice or smoothies at mealtimes to minimize this risk. Whole fruits are better for dental health as their sugars are contained within the fruit’s structure.
Be mindful of drinks labeled “juice drink,” as they may not contribute to your 5 A Day and can be high in added sugars.
Ready-Made Foods and Your 5 A Day
Fruits and vegetables within shop-bought, ready-made foods can contribute to your 5 A Day count. Always check the nutrition label to understand the content.
However, be aware that many ready-made foods can be high in fat, salt, and sugar. Consume them in moderation as part of a healthy, balanced diet.
By understanding portion sizes and incorporating a variety of fruits and vegetables into your daily meals and snacks, you can easily work towards achieving your 5 A Day and reaping the numerous health benefits they offer.
