How to Eat 5 Portions of Fruits and Veggies

Nutritionists recommend that we all eat 5 portions of fruit and vegetables every single day - about a third of your daily food consumption. Due to our busy lifestyles, it is hard to get five portions of vegetables in our diet. Indeed, most of us fall short of this. The question is, is it really that important to get five a day and if so, how?

Tips for Getting your Five Portions a Day

Importance of 5-A-Day

Fruits and vegetables are important sources of vitamins, minerals and fiber. They have important anti-oxidant effects on the body against free radicals. Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as heart disease and some cancers.

It is important to aim for five portions of vegetables and fruit every day but this depends on the person. Here is a calculator to work out just how much you need every day.

What Counts as One of 5-A-Day?

Fresh and frozen fruit and vegetables, except for potatoes because they are starchy. Tinned or canned fruit and vegetables: buy the ones with no added sugar or salt. Dried fruit, such as currants, dates, sultanas and figs are also good. Fruit and vegetables cooked in dishes such as soups, stews or pasta dishes. A glass (150ml) of unsweetened 100% fruit or vegetable juice count up to a maximum of one portion a day. Smoothies count as up to a maximum of two portions per day. Beans and pulses only count as one portion a day, no matter how many you eat.

Here are a few examples as to what counts as a portion:

One Response to How to Eat 5 Portions of Fruits and Veggies

  1. rattle says:

    I totally agree with this, 5 a day are more of a marketing gimmick rather than real world consumption. People also forget the things they put in their food e.g. tomatoes, onions, peas etc all count towards the 5 a day, so what is more important is a healthy eating habit which will increase fruit and veg intake, rather than be concerned about counting.

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