Five portions of fruit and veg a day

Written by Dr Carl J Brandt, GP



Most people believe that they eat enough fruit and vegetables, but studies show that we usually don't.

Research proves that if you increase your intake of fruit and veg, you can reduce your risk of getting cancer or cardiovascular diseases and lower your blood pressure.

As a rule of thumb, everyone over the age of five should eat at least five 80g portions of fruit or vegetables each day.

How do I make sure I eat enough fruit and veg?

Follow the suggestions below and you will be able increase your intake to the correct amount of 400g a day.

Drink one glass of fruit juice with breakfast.

Have one orange before lunch.

Include one large piece of cucumber in your lunch.

Eat one apple in the afternoon.

Have an 80g portion of cauliflower or broccoli with dinner.

How do I know if I've eaten enough?

Fruit and vegetables do not all contain the same amount of health promoting ingredients. Listed below is an approximate calculation of the amount needed to count as one portion.

One tomato, pepper or a large onion.

A quarter of a cauliflower or cucumber.

One bowl of lettuce.

Three heaped tablespoons of any vegetable, eg peas, carrots, sweetcorn.

Half an avocado.

One apple, pear, banana, orange, nectarine or peach.

One slice of melon.

Half a grapefruit.

Two plums.

One glass (150ml) of pure fruit juice. No matter how many glasses you drink a day, it only counts as one portion.

Three heaped tablespoons of beans or pulses. Again, no matter how much you eat, it will only count as one portion.

Are frozen fruit and vegetables okay?

Modern freezing methods preserve the healthy nutrients, so frozen fruit and veg can be better than fresh produce that has been left out at room temperature for a long time.

Tinned vegetables and fruit, plus dried fruit such as raisins, also count towards your five a day.

How do I increase my daily intake?

There are lots of ways to increase your fruit and vegetable intake. For example, it's a good idea to always have a bowl of fruit set out - it has to be easy to grab an apple, orange or pear.

Take a look at your diet and think about ways to improve it.

Could you add an extra portion of vegetables to your evening meal?

Could you snack on a piece of fruit or bowl of salad instead of a chocolate bar?

Could you have a vegetable-based meal one night a week? Check your cookbooks for recipes or buy a vegetarian one.

Could you swap a caffeine or fizzy drink each day for a 100 per cent fruit juice or smoothie?

Could you skip the snacks section of the supermarket and instead stock up on fruit and veg (dried, tinned, fresh, frozen)?

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