Are You Getting Your…
5-A-DAY?
Fruit and vegetables are key to a healthier lifestyle. What’s more, they taste great and add variety to any meal.
So What’s it All About?
Why is it so important to eat fruit and vegetables regularly?
Rich in Nutrients
Eating a variety of fruit and vegetables gives you plenty of vitamins and minerals, including folic acid, vitamin C, and potassium. They’re also a good source of fibre and antioxidants.
Healthy Weight
Fruit and vegetables are generally low fat, low calorie foods. Eating them instead of foods high in fat and added sugars may help you achieve or maintain a healthy weight.
Disease Prevention
Eating more fruit and vegetables may help reduce the risk of heart disease and some cancers – the two main killer diseases.
Look Out for the 5-A-DAY Logo
The 5-A-DAY logo and portion indicator help you choose a diet with plenty of different fruit and vegetables. When you see the logo on a packet, you can be confident it gives you at least one portion of fruit and vegetables.
Portion Indicator Examples:
JUST EAT MORE
(fruit and veg)
1 PORTION
2 PORTIONS
Each filled square represents 1 portion. The logo complies with strict nutrition criteria for portion size, fat, sugar, and salt levels.
Fresh – And The Rest!
Fresh, frozen, chilled, canned, 100% juice, and dried fruit and vegetables all count.
Affordable Options
Frozen, canned, 100% juice and dried varieties are versatile, easy to store and affordable. Look for supermarket ‘value’ ranges or stock up on special offers.
Seasonal Fresh
Buying fresh fruit or vegetables when they’re in season means eating 5 A DAY is cheaper, tastier and more varied.
Convenience Foods
Fruit and vegetables in ready meals, pasta sauces, soups and puddings contribute to 5 A DAY. But check labels – they can be high in salt, sugar or fat.
Tasty, Affordable, Fun…
Simple ways to add more fruit and veg to your diet
Fruit Kebabs
Thread bite-sized chunks of apples, pears, strawberries and pineapple onto wooden skewers. Eat raw or warm under a grill or on the barbecue!
Multi-Coloured Meals
Try ratatouille – a classic combination of mixed vegetables in tomato sauce. Simple way to add variety to meals.
On-The-Go Snacks
Need a snack? Grab a piece of fruit, or try refreshing celery or a crunchy carrot. Easy to eat when you’re on the move.
Quick Cooking
Frozen, canned or pre-packed vegetables are quick to cook. Stir fries take only minutes. Microwaving preserves vitamins.
Lunch Crunch
Add colour and crunch to wraps with lettuce, tomatoes, cucumber, or grated carrots.
Five Easy Ways to 5-A-DAY
If you – and your family – have decided you want to eat more fruit and vegetables, here are some simple ideas that may help.
More Helpful Tips:
- Keep a note of portions to help increase what you eat
- Buy fresh produce in varying ripeness to avoid wastage
- Add extra vegetables to takeaways and ready meals
- Add canned tomatoes to homemade casseroles
- Mix fruit juice half and half with water for a tasty, cheap alternative to fizzy drinks
5-A-DAY for Kids
Get them started on the 5-A-DAY habit early!
- Bite-size pieces of fruit and vegetables are perfect for small hands and make great party food
- If cooked vegetables aren’t popular, try blending them into casseroles, soups and sauces, or see if they prefer them raw
- The natural sweetness in sweetcorn, carrots and cherry tomatoes makes them popular with children
- Liven up school lunch boxes with brightly coloured vegetables like carrots
- Treat your kids to bite-size fruit like grapes or strawberries instead of sweets
- Give jelly extra bite by adding fresh or canned fruit
Note: Portion sizes in this guide are for adults – children may eat smaller portions.
WHAT’S IN A PORTION?
One adult portion of fruit or vegetables is usually 80g
SMALL SIZED FRESH FRUIT
One portion is two or more small fruit such as two plums, three apricots, seven strawberries or 14 cherries.
MEDIUM SIZED FRESH FRUIT
One portion is a single piece of fruit, such as an apple, banana, pear, orange or nectarine.
LARGE SIZED FRESH FRUIT
One portion could be half a grapefruit, a slice of papaya, a slice of melon, one large slice of pineapple or two slices of mango.
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DRIED FRUIT
A portion of dried fruit is around 30g.
This is about a heaped tablespoon of raisins, a tablespoon of mixed fruit, two figs or three prunes.
TINNED FRUIT
One portion is roughly the same quantity that you would eat for a fresh portion, such as two peach halves, six apricot halves or eight segments of grapefruit.
SALAD VEG
Three sticks of celery, a 5cm piece of cucumber, a medium tomato or seven cherry tomatoes count as one portion
GREEN VEGETABLES
Two broccoli spears or four heaped tablespoons of cooked kale, spinach or green beans count as one portion.
COOKED VEGETABLES
Three heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or eight cauliflower florets count as one portion.
TINNED & FROZEN VEGETABLES
A portion equals three heaped tablespoons of tinned or frozen vegetables. Choose veg canned in water, with no added salt or sugar.
PULSES AND BEANS
Three heaped tablespoons of beans or chickpeas. But remember that beans and pulses only count as one portion a day no matter how much you eat.
FRUIT JUICE SMOOTHIES
Up to 150ml of unsweetened 100% fruit juice or smoothie counts as a portion. But it only counts as one portion a day no matter how much you drink.
DID YOU KNOW?
Potatoes don’t count towards your 5-a-day. This is the same for yams, cassava and plantain too. They are classed as a starchy food.
your questions answered
Does it have to be fresh fruit and vegetables?
No. Fresh, frozen, chilled, canned and dried fruit and vegetables, and 100% juice, all count. Aim for at least 5 portions of a variety of fruit and vegetables each day.
How much is 1 portion of fruit?
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How much is 1 portion of vegetables?
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Do fruit and vegetables in takeaways count?
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Can’t I just eat 5 portions of my favourite fruit (or vegetable)?
No. Fresh, frozen, chilled, canned and dried fruit and vegetables, and 100% juice, all count. Aim for at least 5 portions of a variety of fruit and vegetables each day.
Vitamin pills give me the same benefits, don’t they?
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Can I give my baby fruit and vegetables during weaning?
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What about a balanced diet overall?
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Need More Information?
The advice here is based on research from the world’s leading experts, including the World Health Organization.
Department of Health
Tel: 020 7210 4850
www.doh.gov.uk/fiveaday
NHS Direct
Tel: 0845 4647
www.nhsdirect.nhs.uk
Food Standards Agency
Tel: 020 7276 8000
www.food.gov.uk
