Five a day fruit and vegetables. How much is equal to one portion or daily serving?
Eating at least five a day fruits and vegetables as part of a healthy diet.
Five portions a day of Fruit and Vegetables?
What is eating five a day about ?
It is an attempt to make people have a healthy or healthier diet. However some experts say eating five portions of fruit and vegetables a day is not enough.
- What counts as five portions of fruit and vegetables?
- How can you work out how much of each you need to eat?
Read on for help with understanding how to get the above questions answered and how to work it out to get it right.
Five a Day:
- This usually refers to the amount of fruit and vegetables we are recommended to eat daily for a healthy diet.
- This recommendation for a diet that includes 5 daily portions of fruit and vegetables is the one used in the UK.
- In some other countries they set the target for the amount of fruit and vegetables needed in the daily diet at a higher in take.
But how much fruit and vegetables is five portions a day?
Fruit and vegetable portion sizes are explained here in an easy to understand way.
Why is the amount suggested 5 a day ?
The suggested five a day ( in the U.K.) is meant to be a minimum quantity of fruit and vegetables eaten in the daily diet. In other countries the amount of fruit and vegetables recommended to be eaten in one day is higher and it may be wise to try to optimise your diet to take this into account.
- It is a good idea to try to eat a selection of different fruit and vegetables as then you will be getting a wider range of vitamins, minerals, nutrients and fibre.
Why were 5 portions of fruit and vegetables a day recommended ?
This advice was put forward because research showed people were not eating enough fruit and vegetables to make their daily diet a healthy one.
- The recommended five portions of fruit and vegetables a day – was introduced to try to encourage people to eat a healthier diet to cut their health risks in the future.
How can you work out what a portion of fruit or vegetables is and what a recommended portion of fruit or vegetables looks like?
Eating your recommended five portions of fruit and vegetables a day is easier if you know what a portion/quantity of a particular fruit or vegetable looks like.
Sometimes there is an easy to understand concepts like this and here are some guidelines:
A simple guide to what equals one portion of fruit and one portion of vegetables...
Here is a simple list of what equals one - Portion of Fruit.
1 portion of fruit is equal to these quantities:
Cherries = 14 cherries
Apples = one medium apple.
Strawberries = 7 strawberries.
Tiny fruits such as raspberries, strawberries, grapes = 1 cup full
Small fruits such as plums and apricots = 2 small fruits
Medium fruits - apple, orange, banana or pear = one of these fruits
Large fruit = 1 slice of melon or pineapple.
What is considered as a portion of salad for five a day guide lines?
- A Portion of Salad: Salad one desert bowl is equal to one portion of salad.
What is considered a portion of vegetables for the eat five portions a day ?
- A Portion of Vegetables:
A rough guide is 2-3 tablespoons are equal to one portion of vegetables.
What counts towards five a day which types of fruits products.
The good news is that fresh fruit, frozen fruit ,chilled fruit,canned fruit,100% unsweetened juice and dried fruit all count.
However it is a good idea to consider that if you eat a portion of fruit say as an apple it will be more beneficial to you than if you turn it into an apple juice drink. Why?
Because the fresh apple you eat increases the fibre in your diet and the glass of apple juice does not.
It will also help to go towards filling you up and that might save you from snacking on unsuitable foods before the next mealtime.
Peas can be eaten freshly picked or cooked.
An example of how to include five-a-day into your daily meals...
An example five-a-day could be:
The glass of fresh orange juice or a smoothie that you have for your for breakfast could count as the first portion.
Then the small pack of dried apricots you ate for your mid-morning snack could be the next portion
The side salad you ate in a restaurant or in your lunch box at lunch time lunch could be the next portion.
If you then ate peas and broccoli with main meal they could equal one portion.
Then the fresh tasty strawberries you had as dessert would also be a portion.
Try to keep in mind the natural sugars that give the sweetness to some fruits and try use a good percentage of vegetables as part of the daily diet. Fruit drinks can be bad for your teeth and some fruits are naturally acidic and can affect tooth enamel. Decision making about diet changes can be complicated and you might want to talk to a health professional.
Five Fruit and Vegetables a Day ....Tips to help...
Try keeping a bowl full of fruits on your kitchen counter or a prepared box of salad or fruit salad in your fridge for snacks.
A portion guide of salad vegetables is:
3 sticks of celery, 5cm piece of cucumber, one medium tomato or 7 cherry tomatoes.
A serving of vegetables, such as frozen or mushy peas, boiled carrots or stir-fried broccoli would be roughly 80g.
Dried fruit a portion is around 30g. which is about
one heaped tablespoon of raisins, currants or sultanas,
one tablespoon of mixed fruit, two figs, three prunes
or a handful of dried banana chips.
Juices and smoothies
One 150ml glass of unsweetened 100% fruit or vegetable juice can count as a portion. But only one glass counts, further glasses of juice don’t count toward your total.
A glass of fruit or vegetable juice is one portion
As is a small tin roughly 200g of fruit
Potatoes- sorry potatoes do not count towards your five portions a day. Potatoes are classed as starchy foods.
Salad Leaves are easy to grow.
Trying to get to like fruit if you are not a fruit eater.
Ideas to increase the amount of fruit you eat in a day.
Eating healthy food is more a habit and way of thinking about food than we might think. If you find the taste of fruit or vegetables not to your liking there are ways you can slowly introduce them to your meal times. If you make subtle changes to the food that you serve over time you can make the meals healthy and tastier and reduce the amount of sugars and fats in the meals too.
If someone really hates the taste of fruit or vegetables it is pointless to try to bully them into trying them. Instead help them with the challenge of trying new foods and showing patience if they struggle with the concept. However sometimes people do need a 'wake up call' about how unhealthy they might become if they continue to neglect their health when it comes to selecting what to eat for meals and snacks.
The best way to introduce new foods to older children and adults who are averse to fruits and vegetables is to let them find a way that helps them to find a way of reducing or altering the 'aspect' of the food that they find distasteful, this might mean they think they hate the texture or small of fruit most, OK then, find a way to disguise it for them.
This might mean introducing a jelly flavored with a fruit taste or puree a fruit or mashing it down or cutting it up into very small cubes, whatever works for them at least they are making a start on the journey to eating fruit. If someone loves chocolate they might try dipping fruit pieces into chocolate that you have melted for them until they get use to the fruit flavor and texture and can try eating it without the chocolate.
Strawberries can be served fresh or easily made into tempting smoothies and desserts.
Easy ideas, tips to get a child to try fruit
If your child is reluctant to try fruit and the problem seems to be mainly to do with the texture of the food, you could try to tempt them with fruit smoothies. Or if they like lollipops, then freeze the fruit smoothie mix down into lollipops to make them into a more tempting version. Once the child becomes use to the flavours of the fruits they may be willing to taste the 'real thing'.
You could freeze fruit juice down to make a more juicy type ice lolly or even make it into 'ice cube' size portion.
Banana or carrot cake may be useful for introducing new tastes to a child who likes cakes, these could be made into individual cupcake size cakes for the child.
If the child likes jam sandwiches or jam on toast try making fruit compote for them as it is healthier, there is a link here for a recipe. You can add fruit compote to a bowl of breakfast cereals.
If a child likes pasta making your own pasta sauce with tomatoes. You can use fresh or tinned tomatoes and this will give a healthy version of pasta sauce as you can control the amount of salt.
Red Currants and other berries can be cooked up as fruit sauces and added to desserts to increase fruit in the diet.
Fresh Vegetables such as carrots are good for your health
Soups can be made easily and simply from vegetables.
An easy recipe that uses vegetables...
- Homemade Vegetable Soup an Easy Meal.
Easy to make vegetable soup, a healthy meal that is tasty and inexspensive to make.It can be cooked in saucepan or slow cooker.To prepare your soup; use vegetables that are in season....
An easy pasta sauce recipe using fresh or tinned tomatoes...
- Easy to Make Pasta Sauce. Fresh or Tinned Tomatoes.
Is as easy as A.B.C. 1.2.3..... an easy to make recipe... This pasta sauce can be made at the time of cooking the meal or prepared and stored in the fridge or frozen to use later. You can adapt it to your...
Link to a NHS healty diet test...
- NHS TOOL | healthy eating test checks your diet & eating habits
NHS healthy eating test checks your diet and eating habits to find out if you're a healthy eater. Plus advice on diet and healthy eating tips.
Not Just 5 a Day.
It is worth remembering that the '5 a day' recommendation is a figure promoted in the UK to encourage a healthier eating lifestyle.
Research and trends in current thinking about what is a healthy diet can change over time.
What is advised as a minimum daily intake of fruit and vegetables varies from country to country.
Sensible eating is essential as well as having the right amount of fruit and vegetables in your diet.