Key Facts: 5 a day

Fruit and vegetables:

  • Are packed with vitamins and minerals;
  • Help maintain a healthy weight;
  • Help reduce the risk of heart disease, stroke and some cancers;

Fresh, frozen, dried, tinned or 100% juice all count!

What is a portion?

  • 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 fruit: Same portion size as fresh;
  • 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 beans;
  • Cooked veg: 3 heaped tablespoons, e.g. carrots, peas;
  • Salad: 2 inch (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).

Download this resource: