what counts?

It’s easier than you think! Just about all fruit and veg counts towards your 5 A DAY.

Fruit

One portion of fruit is, for example, a medium banana, a medium apple or 2 plums. Even dried fruit counts, for example 1 table spoon of raisins or 4 apple rings.

A 150ml glass of 100% juice (fruit or vegetable juice) counts as 1 portion. But you can only count juice as 1 portion a day, however much you drink. This is because it has very little fibre.

Vegetables
One portion of vegetables is, for example, 3 tablespoonfuls of carrots, 1 medium tomato, 1 corn on the cob or 1 small bowl of mixed salad.

Beans and pulse vegetables like kidney beans and lentils count, but only once a day. Pulses contain fibre, they don't provide the same mixture of vitamins, minerals and other nutrients as fruit and vegetables.

Potatoes and other related vegetables do not count because they are classified as starchy foods. But, give Sweet Potatoes a bash or mash. They are delicious, packed with vitamins and even better still, one large sweet potato equals a 5 A Day portion

These portion sizes are for adults. Children should also eat at least 5 portions of a variety of fruit and vegetables each day, but the portion sizes may be smaller.

Don’t forget veggies in soups, stews, sandwiches etc. all count  

Variety

To achieve maximum benefits, we should eat a variety of fruits and vegetables. Since each type of fruit and vegetable contain different combinations of fibre, vitamins, minerals and other nutrients, why not try introducing 1 new fruit or veggie to your diet each week.

Don’t forget, 100% Juice & Smoothies, fresh, frozen, chilled, canned and dried fruit and veg all count.

Fruit and veg in ready meals, pasta sauces, soups and puddings, also count, but these types of food are generally high in salt, sugar and fat, so eat in moderation.

Check out a more comprehensive fruit & veg portion guide