What counts as your Five-a-day?
Five different servings of fruit, vegetables, pulses and nuts (aim for as much day to day variety as possible). The general rule for servings/portions sizes we highlight on training courses
- 3 heaped tablespoons of vegetables
- 1 handful of e.g. berries
- 1 whole piece of fruit (e.g. medium sized apple and banana)
One portion includes....
- 3 tablespoons of cooked vegetables such as carrots or peas
- 1 cereal bowl of salad.
Fruit (fresh, frozen, canned)
- 1 medium size piece of fruit such as an apple or banana
- 2 smaller pieces of fruit such as satsumas or figs
- A handful of smaller fruits such as grapes or strawberries
- 3 heaped tablespoons of fruit salad
- Half a larger piece of fruit such as a grapefruit
- A 5 cm/2 inch slice of a very large fruit such as melon
Beans and Lentils
- 3 tablespoons of cooked beans or lentils such as kidney beans or chickpeas
- 3 small fruits such as apricots
- 1 tablespoon of very small dried fruit such as raisins
100& pure fruit juice or vegetable juice
- One glass
What doesn't count as your Five - a - day?
Potatoes and other starchy root vegetables (yams, cassava and plantain) do not count. However, this does not mean they are 'bad' for you. Rather they are classified as 'starchy foods' and should be consumed as part of a balanced diet. Nutrient rich sweet potatoes, parsnips, swedes and turnips DO count.
Be aware of fruit or vegetable flavoured foods and drinks. They may contain extracts of fruit and vegetable but not a 'whole portion'.
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