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Reaching your 5-A-day - Tips & Facts

“Fruits and vegetables are part of a healthy, balanced diet and can help you stay healthy. It’s important that you eat enough of them. Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day” - NHS

Vegetables and fruits may well be established in maintaining good health and preventing diseases such as cancer and cardiovascular disease, many of us still struggle to achieve our 5-a-day. Check out our top 4 facts and get the tips you need to boost your recommended daily amount.

TAKE THIS AS AN EXAMPLE: An apple for Breakfast, dried fruits for your mid-morning

snack, a banana for dessert, a pear for your afternoon snack, and a portion of

vegetable for each meal and you are covered!


Potatoes, yams, cassava and plantain are vegetables, but don't count towards your 5 A Day. This is because they mainly contribute starch to your diet. Other root vegetables, such as sweet potatoes, parsnips, swedes and turnips, are usually eaten as a vegetable alongside the main starchy food in a meal. These count towards your fruit and veg portions.

Juices and smoothies can only ever count as a maximum of 1 portion of your 5 A Day. For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion.

To get the maximum benefits, you need to eat different types of fruit and vegetables.


  1. A portion of fruit (80g) is roughly equivalent to:

  2. Half a large fruit, eg, a slice of melon or half a grapefruit.1 medium size fruit, eg, an apple.2 small size fruits, eg, plums or satsumas.A portion of dried fruit (30g) is roughly equivalent to:a heaped tablespoon of dried fruit

  3. A portion of vegetables (80g) is roughly equivalent to:

  4. 3 heaped tablespoons of peas, carrots or sweetcorn2 broccoli spears


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