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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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“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.” — 1 John 1:7 Listen to chapter Copyright © 1973, 1978, 1984, 2011 by Biblica. Powered by BibleGateway.com.