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5 A DAY portion information

  • Last modified date:
    8 February 2007

Aim for at least 5 portions of a variety of fruit and vegetables a day.

Fresh, frozen, chilled, canned, 100% juice, and dried fruit and vegetables all count.

Fruit

One portion of fruit is, for example, half a large grapefruit, or a slice of melon, or 2 satsumas. One portion of dried fruit counts (1 portion = for example 3 dried apricots, or 1 tablespoon of raisins), but other types of fruit and vegetables should be eaten to meet the rest of the 5 A DAY target.

A 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. Also, the juicing process 'squashes' the natural sugars out of the cells that normally contain them, which means that drinking juice in between meals isn't good for your teeth.

Vegetables

One portion of vegetables is, for example, 3 tablespoonfuls of cooked carrots or peas or sweetcorn, or 1 cereal bowl of mixed salad.

Beans and other pulse vegetables - such as kidney beans, lentils and chick peas - count only once a day, however much you eat. While pulses contain fibre, they don't give the same mixture of vitamins, minerals and other nutrients as fruit and vegetables.

Because they are considered a 'starchy' food, potatoes don't count towards 5 A DAY. (Starchy foods are foods like potatoes, rice pasta and bread.) However, starchy foods are also an important part of a balanced diet.

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.

Variety

To get the maximum benefits, you need to eat different types of fruit and vegetables. Fruits and vegetables all contain different combinations of fibre, vitamins, minerals and other nutrients. So aim to include a variety of fruit and vegetables in your 5 A DAY to get the most benefit.

The fruit and vegetables contained in convenience foods - such as ready meals, pasta sauces, soups and puddings - can contribute to 5 A DAY. But convenience foods can also be high in added salt, sugar or fat - which should only be eaten in moderation - so it's important to always check the nutrition information on food labels.

Fruit and vegetables in takeaways can also count towards 5 A DAY, but again some of these foods may be high in added fat, salt and/or sugar, so you should only eat them in moderation.

Eating more fruit and vegetables as part of a balanced diet

All adults and children over five years of age are encouraged to eat a varied, balanced diet that is low in fat, salt and added sugars. This means a diet which includes a wide variety of foods, plenty of fruit and vegetables and starchy foods (such as bread, rice, potatoes and pasta), moderate amounts of meat and/or alternatives and moderate amounts of milk and dairy products. Children under five should be given a mixed and varied diet that includes a variety of fruit and vegetables.

Examples of portion sizes of everyday fruit and vegetables

Details of the 5 A DAY message- such as portion size and what counts - have been developed from:

  • Existing advice for adults (Williams, BMJ 1995)
  • Deliberations of the What Counts Stakeholders group established by DH (included representatives from Industry, health organisations and academics)
  • An audit of the portion size of fruit and vegetables, commissioned by DH from Leatherhead Research Association in 2002

The Executive Summary of the Leatherhead report is available to download below.

The PDF below contains two tables - one for fruit and one for vegetables - that detail portion sizes for everyday fruit and vegetables.

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