Why 5 A Day?

Fruit and vegetables are an essential as part of a balanced and healthy diet. They are a great source of vitamins, minerals and fibre which helps keep us healthy. Eating the recommended amounts of fruit and veg can prevent us from catching a cold, help keep a healthy gut and even prevent some cancers!

There are lots of varieties of fruit and vegetables to choose from.  Different fruit and veg contain different nutrients so try and eat a variety of colours.

What counts as a portion of fruit or veg?

Image Source: www.doh.gov.uk/fiveaday

Roughly, a portion of fruit or vegetables is what you can fit in the palm of your hand.

For adults, a portion is 80g fruit:

  • A large slice of fruit like melon or pineapple
  • One medium apple, banana or pear
  • Two smaller fruits like plums or satsumas
  • Seven strawberries or 20 raspberries
  • One handful of grapes

Or 30g dried fruit:

  • One heaped tablespoon of dried fruit for example dates and raisins
  • Remember to try and limit the amount of dried food you consume as it can be high in sugar.

Or 80g of vegetables:

  • That’s three heaped tablespoons of peas, beans or pulses
  • Three heaped tablespoons of veggies like sliced carrots, mixed vegetables or corn
  • Four heaped tablespoons of cooked green veggies like cabbage and spring greens
  • Two spears of broccoli or one medium tomato
  • A dessert bowl of salad greens




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