• The balance of good health
• One portion of fresh fruit
• Juices and Smoothes
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One portion of fresh fruit
One portion is two or more small fruit, for example two
plums, two Satsuma's, two kiwi fruit, three apricots, six
lynches, seven strawberries or 14 cherries.
One portion is one piece of fruit, such as one apple,
banana, pear, orange, nectarine or Sharon fruit.
One portion is half a grapefruit, one slice of papaya, one
slice of melon (5cm slice), one large slice of pineapple or
two slices of mango (5cm slices).
Two broccoli spears or four heaped tablespoons of kale, spinach,
spring greens or green beans.
Three heaped tablespoons of cooked vegetables, such as carrots,
peas or sweet corn, or eight cauliflower florets.
Three sticks of celery, a 5cm piece of cucumber, one medium
tomato or seven cherry tomatoes.
Potatoes don't count towards your 5 A DAY. They are classified
nutritionally as a starchy food, because when eaten as part of a
meal they are usually used in place of other sources of starch such
as bread, rice or pasta. Although they don't count towards your 5 A
DAY, potatoes do play an important role in your diet as a starchy
Juices and Smoothes
• 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 5 A DAY portions
• Smoothes count as a maximum of two of your 5
A DAY, however much you drink.
• Sugars are released from fruit when it's juiced or
blended, and these sugars can cause damage
to teeth. Whole fruits are less likely to cause
tooth decay because the sugars are contained
within the structure of the fruit.