Fruit and vegetables:

  • Are packed with vitamins and minerals;
  • Help reduce the risk of heart disease, stroke and some cancers;
  • Are a great source of fibre, which helps to keep your gut healthy and prevent constipation;
  • Can help maintain a healthy weight, they are low in fat and calories and can help fill you up;
Fresh, frozen, dried, tinned or 100% juice all count!
As all fruit and vegetables have different vitamins and minerals in them, try to ‘eat a rainbow’ by eating a variety of fruit and vegetables.

What is a portion?

A portion of fruit or vegetables is 80g, which is roughly what you can fit in the palm of your hand.
  • Fresh fruit: 2 small fruits e.g. plums, 1 medium e.g. apple or ½ large fruit e.g. grapefruit;
  • Dried fruit: 1 tablespoon raisins, sultanas etc.;
  • Tinned and frozen fruit: Same portion size as fresh;
  • Juiced fruit: 150ml of 100% juice or smoothie (only counts once a day);
  • Green veg: 2 broccoli spears, 4 heaped tablespoons of greens or beans;
  • Cooked veg: 3 heaped tablespoons, e.g. carrots, peas;
  • Salad: 5cm (thumb length) piece cucumber, 7 cherry tomatoes;
  • Pulses and beans: 3 heaped tablespoons e.g. baked beans, kidney beans, lentils (only count once a day).

Did you know?

  • Potatoes, cassava and yam don’t count as a fruit or vegetable portion.
  • To protect your teeth from the sugar that is naturally in dried fruit, they are best eaten as part of a meal rather than as a snack.
  • Choose tinned fruit in juice rather than in syrup and tinned vegetables or beans in water rather than in brine.
By eating at least five portions of a variety of fruits and vegetables a day, you will feel better, and give your body essential nutrients that it needs to maintain overall long-term health.

Download this resource: