5-a-day 5-a-day


What is 5-a-day?

5-a-day refers to the amount of fruit and vegetables that we should consume daily.

Almost all fruit and vegetables count towards your 5-a-day. These can be eaten both fresh as well as cooked in dishes such as soups, pasta and stews. 

In addition, beans and pulses also count towards your 5-a-day, but only one portion of them per day, no matter how many you eat. This is because they contain fewer nutrients in comparison to fruits and vegetables. 

What counts<br />as a portion?

What counts
as a portion?

One adult portion of fruit or vegetables is 80 g.
For children, it varies according to their age, body size and activity level.
As a rough guide, one portion is the amount that can fit in the palm of their hand.


Frozen fruit and vegetables
Tinned or canned fruit and vegetables. Be sure to buy products that have no added sugar or salt, and generally limit the use of tinned or canned choices
Dried fruit. One portion is 30g. Dried fruit should be eaten in moderation due to its high sugar content
Fruit and vegetable juice. Unsweetened 100% fruit or vegetable juice counts as just one portion per day, no matter how much you drink. However, fruit juices should be limited to only one glass a day due to their high sugar content
Fruit and vegetable smoothies. If they are made with whole fruits or vegetables, they can count as more than one portion
Some starchy vegetables such as sweet potatoes, parsnips, swedes and turnips. However, potatoes, yams, cassava and plantain do not
Vitamins and minerals

Vitamins and minerals

Learn where they can be found