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Understanding Portions

Ever found yourself confused about what ‘1 of your 5-a-day’ really means? What counts, what doesn’t, and whether it’s affordable? Many of us are unclear when it comes to exactly what a portion of veg, fruit or beans actually means. So we’ve enlisted some expert advice to walk you through what it means to eat “5 portions” of fruit & veg a day.

How much veg should we be eating?

Across the UK, the government guidance combines fruit & veg and recommends we eat at least 5 portions a day. We suggest that half should be veg and half fruit, about 200g veg per day for adults and secondary school children, and 125g for primary school children.

And if your child isn’t close to this yet, don’t panic! Most children build up gradually as they get used to eating and enjoying more veg, fruit & beans. So start small, focusing on what they already like and tiny, regularly offered amounts of ones they don’t…yet. Your child’s 5-a-day doesn’t have to happen at mealtimes; snacks count too!

And keep trying! It takes time for anyone to learn to like new or previously unliked veggies.

Jenny Rosborough RNutr

How much veg should we be eating? What counts? and what doesn’t? Registered nutrionists Jenny explains all, watch her video, check her tips below and download our “handy” guide.

How much is a portion?

One adult portion of veg is 80g. There’s no need to weigh your food, there’s a handy guide here. For example, 80g can look like 2 broccoli spears, 7 cherry tomatoes, 1 cereal bowl of raw greens or 3 heaped tablespoons of cooked ones, or 1 medium carrot.

Whilst children should aim for at least five portions of fruit and veg, there are no specific portion sizes set because their nutritional needs vary across ages and stages of growth. One handy guide is that a portion of fruit or veg is the amount a child can fit in the palm of their hand.

Download chart

What about frozen or tinned veg?

Fresh, frozen and tinned vegetables all count! 80g of any frozen veggies count just as fresh do, and drained tinned veggies (try and avoid any high in salt or sugary sauces), too. These make adding extra veg portions affordable, and can mean less waste, too.

Frozen

What about dried fruit, juices and smoothies?

A portion of dried fruit is limited to 30g. Dried fruit is more sugar-dense because the water has been extracted, so consume with other food where possible to protect your teeth.

One portion of unsweetened 100% fruit or vegetable juice or smoothies is a max of 150ml – no matter how much you drink, it counts as one portion. Juice and smoothies tend to contain less nutrients compared to whole fruits and contain ‘free’ sugars. These sugars behave differently in the body compared to the natural sugars found in whole fruits and vegetables. Eating, versus drinking, fruits and vegetables is preferable, where possible!

Potatoes?

Sweet potatoes count as one of your 5-a-day. They’re super tasty plus a source of fibre, vitamin C and vitamin A. One medium-sized sweet potato counts as a portion. Eat with the skin on for extra nutrients! However white potatoes, plantains and yams (while nutritious) count as “carbs”, not veg. Try sweet potatoes, parsnips or butternut squash for a veg equivalent to these.

Beans and pulses

You might also be surprised to hear that pulses (beans, lentils, peas) count towards your 5-a-day! They’re a nutritious (and cheaper) source of plant-based protein and fibre. An 80g portion is three heaped tablespoons. However, like juices and smoothies, they’ll only count towards a maximum of one portion a day -no matter how much, or different types, you eat.

Beans and pulses

One more thing…

Now that you know about how much veg you should be eating, what counts and what doesn’t, you are ready to grab handfuls to add to dinner with confidence. But did you know that variety of veg and “eating the rainbow” is just as important as how much veg you are eating?

Eat the Rainbow

Jenny Rosborough RNutr

Jenny is Head of Nutrition at the Jamie Oliver Group and is registered with the Association for Nutrition. Jenny is particularly passionate about improving the food environment through policy change. She is part of the Bite Back 2030 Impact Advisory Committee, a youth-led movement calling for a food system that puts children’s health first and recently joined the Global Food Security Programme’s Strategic Advisory Board. Jenny was previously Campaign Manager at Action on Sugar and developed MEND (child weight management) programmes, upskilling health professionals internationally to deliver these. Jenny has an MSc in Nutrition from Kings College London and a BA in English and Sports Science from Loughborough University.

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