Research shows that eating 400g or more of fruit and vegetables every day can decrease your risk of coronary heart disease and some types of cancer. On average, a portion of fruit and vegetables weighs approximately 80g and this is where the recommendation for 5 portions of fruit and vegetables comes from.
A portion is:
- 1 medium sized piece of fruit, eg apple, orange, banana, pear
- 2 small fruits, eg kiwi, satsumas, plums
- 1 large slice of pineapple or melon
- 1 tablespoon of dried fruit, eg raisins or 3 apricots*
- 1 cereal bowl of salad
- 3 heaped tablespoons of fresh or frozen veg, eg cooked lentils, frozen peas, mashed carrot and parsnips or turnip
- 3 heaped tablespoons of frozen vegetables
- 1 glass (approximately 150mls) of fresh fruit juice or a smoothie containing 150mls of fresh fruit juice*
Potatoes are not included in the fruit and vegetables food group.
For children aged 1–5 years, a portion is equivalent to roughly half of an adult size portion, for example:
- half a medium sized apple
- half a banana
- 1 small fruit, eg mandarin orange or kiwi
- half a large slice of pineapple or melon
From the ages of 3–5 years, children should be encouraged to gradually increase the portion size to that recommended for adults, eg 1 medium sized apple, 2 small kiwi fruits or a medium sized banana.
*Dried fruit and fruit juices/smoothies can each only be counted as one portion a day, however much you have. Both dried fruit and juices should only be eaten as part of a meal, as the high sugar content means it can be damaging to teeth if taken between meals.
