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A Guide to Your 5 a Day

We all know we are supposed to eat five or more portions of fruit and vegetables each day, but what is a portion? Does it have to be fresh? Can I count fruit juice? Are chips a vegetable?

Here is our handy guide to what’s what…

A portion of fresh fruit or veg is around 80g. This equates to roughly:

  • 1 medium apple, pear, orange, peach, nectarine, tomato etc.
  • 2 clementines, satsumas, plums or equivalent size fruit.
  • 2 handfuls of blueberries or raspberries.
  • a dessert bowl full of lettuce or salad leaves.
  • 3 heaped tablespoons of chopped up or small veg (e.g. sliced carrots, peas, runner beans etc.).
  • 3 heaped tablespoons of pulses (you can only count one portion of these towards your 5 a day).
  • Around 1 heaped tablespoon of dried fruit (e.g. sultanas, fruit mix, cherries) is one portion.
  • Tinned fruit and veg also counts, just try to equate to the portions outlined above.

Only one of your 5 a day can be a 150ml glass of fruit juice or a smoothie, no matter how many glasses you actually drink.

…and no, sorry, chips don’t count!

 

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Verse of the Day

“When he had called together all the people’s chief priests and teachers of the law, he asked them where the Messiah was to be born. ‘In Bethlehem in Judea,’ they replied, ‘for this is what the prophet has written: ‘“But you, Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for out of you will come a ruler who will shepherd my people Israel.”’” — Matthew 2:4-6 Listen to chapter Copyright © 1973, 1978, 1984, 2011 by Biblica. Powered by BibleGateway.com.