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Five portions of fruit and vegtables a day

The department of health recommends we should consume at least five portions of fruit and vegetables a day. But What does this actually mean? How much does this equate to in portion size?

Five portions of fruit and vegetables a day roughly equates to 400g (14oz) of edible vegetables. Ideally we should eat different kinds of fruit and vegetables as each type contains different nutritional qualities.

Items can be cooked but try not to add too much sugar and salt, raw salad is a good accompaniment with every meal.

Fruit juices are good and can count as a portion but you will not get the value of the fibre contained in fruit when juicing.

Dried fruit can count for one portion other fruits should be taken as part of your five portions of fruit and vegetables a day as it can be high in sugar and has no vitamin C. Similarly frozen or canned fruit and vegetables can be included in your five portions and will contain much the same nutritional value as fresh varieties.

Pulses including kidney beans, baked beans, lentils and soya beans can all be included and are both a good source of protein and starchy carbohydrates.

Portion Guideline for five portions of fruit and vegetables a day

FoodPortion SizeExample
Very Large FruitsOne 100g sliceMelon, Pineapple
Large FruitsOne, edible 100g after peelingOrange, Apple, Banana
Medium Fruits2 fruits/ 100g2 satsumas, 2 plums
Fresh Berries and Cherries100g or 1 cup raspberries, cherries, red currants, Strawberries
Cooked Fruit 90gStewed apples or plums
Fruit/Vegetable Juice100ml Orange, Apple, Carrot
Green Vegetables 90g cooked weight cabbage, broccoli, sprouts
Root Vegetables80g cooked weightsuede, potato
Small Vegetables70g cooked weight Peas, Sweetcorn
Other Vegetables100g cooked weight Onions, peppers, aubergine, tomato
Pulses80g cooked weight Baked Beans, Kidney Beans
SaladLarge Bowl FullLettuce, cucumber,