Fruit and veg – how to get your 5 a day!

It sounds simple, but what counts as a portion?

We all know that aiming to eat five or more portions of fruit and vegetables per day is good for us. Research backs this up too: getting your 5 a day can reduce your risk of stroke by up to 30%, with every extra portion on top reducing your risk even further.

If you’re starting from scratch, try gradually increasing the number of portions you eat by taking a piece of fruit to work/school, switching from a sandwich to a salad or why not try making a simple homemade vegetable soup?

When you get started, it’s key that you understand what counts as a portion to help you hit that 5 a day target! Here’s what you need to know:

• For fruit, 1 portion weighs 80g. This is approx. 1 apple, 2 plums, a small bowl of berries or 3 tablespoons of fruit salad.

• With dried fruit, 1 portions weighs less, this time 30g or just 1 heaped tablespoon.

• 150ml is the magic number for 1 portion if you’re having a glass of fruit juice. Keep an eye on the amount you have though, fruit juice is low in fibre and contains a lot of natural sugars, which may affect blood sugar levels.

• For vegetables, 1 portion is 3 heaped tablespoons regardless of whether or not it’s raw, tinned or cooked. If you’re having salad, bear in mind that 1 portion is approx. the size of a dessert bowl.


Join our mailing list