5 A Day

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People in Britain eat less fruit and vegetables than people in almost any other European country. And we have one of the highest rates of some cancers and heart disease.

Are these facts connected?

Certainly, many doctors and scientists believe that people’s health would improve if they ate plenty of fruit and vegetables.

How Much Fruit and Veg Should I Eat?

Many health reports have found that adults should eat at least 400g of different fruits and vegetables every day. The best way is to eat 5 or more portions daily.

Fresh, tinned, dried, juiced and frozen fruit and vegetables all count towards 5-a-day. It’s cheaper than fresh, quick to use and lasts a lot longer so you can save money in the long run.  Make sure you buy fruit tinned in juice rather than syrup, and tinned vegetables with no salt or sugar added.

Portion Examples

Each of these is one portion of fruit or veg:

One whole medium-sized fruit or veg (apple, orange, banana)

A couple of small fruits or a cup of very small fruits (2 plums, a cup of grapes or berries)

1/2 - 1 tablespoon of dried fruits (dates, sultanas, prunes, apricots)

2-3 tablespoons of cooked or tinned fruit

A piece of a big fruit (1/2 a grapefruit, wedge of melon, a few rings of pineapple, 1/2 an avocado)

3 tablespoons of raw, cooked, frozen or tinned vegetables

A bowl of salad

150ml Glass of fruit juice (only counts once per day)

But Be Careful!

DO NOT count a glass of squash, a fruit 'drink', fruit yoghurt, fruit and nut chocolate or a tablespoon of jam. There is not enough fruit in these items for them to count as a portion.

Eat plenty of potatoes, but DO NOT COUNT THEM AS ONE OF YOUR 5 A DAY. Potatoes contain vitamins, fibre and minserals. Like bread and cereals, they are a very good source of starchy carbohydrates, which fill you up and give energy.