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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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