Ensuring you eat enough fruits and vegetables is crucial for a healthy lifestyle. Health guidelines worldwide recommend adults consume at least 5 portions of a variety of fruits and vegetables every day. But what exactly constitutes a “portion”? For adults, a standard portion of fruit or vegetables is 80g. This guide will clarify typical serving sizes to help you easily incorporate the recommended amount into your daily diet. Remember, children also need at least 5 servings daily, with portion sizes adjusted to fit in the palm of their hand, varying with age and activity levels.
Fruit Serving Sizes Made Simple
Getting your daily fruit servings can be delicious and easy. Here’s a breakdown of common fruits and their portion sizes:
Small Fresh Fruits
For smaller fruits, a portion typically includes two or more pieces. Examples include:
- 2 plums
- 2 satsumas
- 2 kiwi fruits
- 3 apricots
- 6 lychees
- 7 strawberries
- 14 cherries
Medium Fresh Fruits
Many popular fruits fall into the medium category, where one piece counts as a serving:
- 1 apple
- 1 banana
- 1 pear
- 1 orange
- 1 nectarine
Large Fresh Fruits
When it comes to 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 Fruits: Moderation is Key
Dried fruit can be a convenient option, but serving sizes are smaller due to their concentrated nature. A 30g portion of dried fruit is approximately:
- 1 heaped tablespoon of raisins, currants, or sultanas
- 1 tablespoon of mixed fruit
- 2 figs
- 3 prunes
- 1 handful of dried banana chips
It’s important to note that dried fruits are high in sugar and can impact dental health. It’s best to enjoy them as part of a meal, like dessert, rather than frequent snacks between meals. Fresh fruit is generally a healthier choice, especially for snacks.
Tinned and Frozen Fruits: Convenient and Nutritious
Tinned and frozen fruits offer similar nutritional value to fresh fruit and count towards your 5 A Day. Portion sizes are generally equivalent to fresh fruit. For example:
- 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 rather than syrup to avoid added sugars.
Vegetable Serving Sizes: Eat Your Greens (and Reds, and Yellows!)
Reaching your daily vegetable intake is just as important as fruit. Here’s how to measure your vegetable portions:
Green Vegetables: Leafy and Nutrient-Rich
Green vegetables are packed with vitamins and minerals. A portion includes:
- 2 broccoli spears
- 2 heaped tablespoons of cooked spinach
- 4 heaped tablespoons of cooked kale, spring greens, or green beans
Cooked Vegetables: Versatile and Easy to Serve
For most cooked vegetables, the serving size is around 3 heaped tablespoons:
- 3 heaped tablespoons of cooked carrots
- 3 heaped tablespoons of cooked peas
- 3 heaped tablespoons of cooked sweetcorn
- 8 cauliflower florets
Salad Vegetables: Fresh and Crunchy
Salad vegetables are a refreshing way to get a serving of vegetables. A portion can be:
- 3 celery sticks
- A 5cm piece of cucumber
- 1 medium tomato
- 7 cherry tomatoes
Tinned and Frozen Vegetables: Stock Up for Easy Meals
Just like fruits, tinned and frozen vegetables are convenient and count towards your 5 A Day. Aim for about 3 heaped tablespoons per portion, similar to fresh cooked vegetables.
- 3 heaped tablespoons of tinned or frozen carrots
- 3 heaped tablespoons of tinned or frozen peas
- 3 heaped tablespoons of tinned or frozen sweetcorn
Choose tinned vegetables in water without added salt or sugar whenever possible.
Pulses and Beans: A Maximum of One Portion
Pulses and beans are nutritious and versatile, but they are limited to a maximum of one portion per day towards your 5 A Day, no matter how much you eat. A portion is:
- 3 heaped tablespoons of baked beans
- 3 heaped tablespoons of haricot beans
- 3 heaped tablespoons of kidney beans
- 3 heaped tablespoons of cannellini beans
- 3 heaped tablespoons of butter beans
- 3 heaped tablespoons of chickpeas
Potatoes and Other Starchy Vegetables: Important but Separate
It’s important to note that potatoes, along with yams, cassava, and plantain, do not count towards your 5 A Day. These are classified as starchy foods and are nutritionally similar to bread, rice, or pasta. While they are an important part of a balanced diet as a source of starch, remember to include a variety of other vegetables to reach your 5 A Day goal.
Juices and Smoothies: Count Them Wisely
Unsweetened 100% fruit juice, vegetable juice, and smoothies can contribute to your 5 A Day, but are capped at a maximum of just one portion per day. Even if you consume multiple glasses of juice or smoothies, it will still only count as a single portion. Furthermore, limit your combined intake of these drinks to 150ml a day.
When fruits are juiced or blended, sugars are released, which can increase the risk of tooth decay. It’s better to consume fruit juice or smoothies with meals. Whole fruits are preferable as their sugars are naturally contained, reducing the risk of tooth decay. Be mindful of “juice drinks” as they often contain added sugars and may not contribute to your 5 A Day.
Ready-Made Meals: Check the Labels
Fruits and vegetables in ready-made meals can count towards your daily intake. Always check food labels to see the fruit and vegetable content. However, be aware that many ready-made meals can be high in fat, salt, and sugar. Consume them in moderation as part of a balanced diet.
By understanding these vegetable and fruit serving sizes, you can confidently aim for your 5 A Day and enjoy a healthier, more balanced diet.
