We need around 400g, or five portions, of fruit and vegetables a day to stay healthy. But what counts and what doesn't? Here's how you can tell a portion at-a-glance.
Importance of fruit & veg
Firstly, it's important to note that fruit and vegetables count in every form: canned, frozen and fresh. Many people think that fresh fruit and veg are best, but this isn't always true. When your fresh produce passes its best, the vitamins and minerals it contains break down rapidly. Frozen and canned options are useful because they can be stored for long periods of time without losing their goodness. So keep your options open and you'll guarantee that you always have a well-stocked kitchen.
OK, but how do I recognise a "portion" of fruit and vegetables?
Divide 400 into five and you’re looking at 80g per portion. This equates to:
0. A handful of broccoli or any other vegetable
0. About 1.5 tablespoons of cooked vegetables
0. Two tablespoons of raw chopped vegetables
0. One piece of medium-sized fruit, like an apple or an orange
0. Two handfuls of berries
0. A glass of fruit juice or a bowl of soup with a vegetable base
0. Two or three smaller fruits like kiwis or apricots
0. Do your fruit and vegetables fill around half of your plate?
If you're at the supermarket, the weight displayed on the outside of each pack will give you an idea of what proportion of it to eat. Fruit or vegetable juice and beans and pulses count, but only towards one of your recommended five portions a day, no matter how much you consume. This is because eating whole fruit or vegetables will help your body get all of the goodness it can. Eating fruits and vegetable is a necessary part of all our lives .