How Important Are Your 5-a-Day?
Getting five portions of fruits and vegetables into your diet can do wonders for your health and well-being. This article will explore what counts towards your five-a-day, what doesn’t and how you can get a variety of fruits and vegetables into your diet.
What Is Five-a-Day?
The World Health Organisation (WHO) recommends that adults eat at least 400g of fruit and vegetables daily to lower the risk of serious health problems. Packed with vitamins, minerals, fibre and phytonutrients, fruits and vegetables are vital for everyday health.
Additionally, eating a wide variety of fruits and vegetables can help:
- Support your immune system
- Support your gut
- Support bone health
- Reduce inflammation
- Maintain a healthy weight
What Counts As Five-a-Day?
The good news is that nearly all fruits and vegetables count towards your five-a-day. A single portion is 80g of fresh, frozen or canned fruit and vegetables. If you enjoy dried food, one portion is 30g.
A single portion could look like this:
One orange, apple, pear or banana
Two satsumas or plums
Half an avocado or grapefruit
A handful of grapes
Two handfuls of blueberries or raspberries
One heaped teaspoon of dried fruit
Three heaped tablespoons of vegetables
Three heaped tablespoon of any pulse (beans, peas or lentils)
One bowl of lettuce, watercress or spinach
Children should also enjoy five portions of fruit and vegetables per day. One portion is roughly regarded as the amount they can fit in the palm of their hand.
Does Your Five-a-Day Have to Be Fresh?
Your five portions can be enjoyed in a variety of forms, including fresh, dried and tinned. Dried fruits are rich in vitamins and offer a healthy and convenient snack for those on the go. Some popular options include sultanas, currants, figs, prunes, banana chips and raisins.
Tinned or canned fruit and vegetables are great and cheap ways of enjoying healthy food. Look out for products tinned in natural juice and water, and try to avoid those with added sugar or salt. Fruits and vegetables found in ready meals also count as your five-a-day — but please remember to look at other ingredients within ready meals, as some may be high in fats as an example.
Do Drinks Count Towards Your Five-a-Day?
Yes! Unsweetened fruit juices, vegetable juices and smoothies all count, with a limit of 150ml (one portion).
Another option is to dilute your juices with water to reduce the sugar concentration. We have a whole host of wholesome fruit smoothie recipes to get you started:
Are Baked Beans One of Your Five-a-Day?
A single serving of 400g of baked beans counts towards your five-a-day as they contain tomato sauce and are made from haricot beans. As legumes, beans are rich in fibre, vitamins, minerals and protein.
If you enjoy pasta, half a tin of spaghetti hoops can also be considered part of your daily five. As always, be sure to read the labels and opt for baked beans with lower sugar and sodium levels.
Is a Potato One of Your Five-a-Day?
White potatoes are rich in fibre, potassium, vitamin B and vitamin C. However, they do not count towards your five-a-day because they are usually eaten in place of bread, pasta or rice.
It’s important to remember that despite not being part of your five-a-day, potatoes still have an important part to play in your diet. Yams, cassava and plantain are other vegetables that do not count as part of your five-a-day.
Do Sweet Potatoes Count As Five-a-Day?
Sweet potatoes (alongside parsnips, swedes, and turnips) do count towards your five-a-day. These potatoes are rich in vitamins A, B and manganese and may have anticancer properties promoting immune function. What’s more, sweet potatoes are also amazing additions to pancakes, bread rolls and even jaffa cake bites.
Cheap Ways to Get Your Five-a-Day
Although some fruits and vegetables are quite expensive, there are ways to make your money stretch further while still getting your daily portion of fruits and vegetables:
Cook lentils: Highly nutritious and budget-friendly, just three tablespoons of lentils count as one of your five portions. They’re also great in chillies, soups and broths.
Make the most of seasonality: In-season fruits and vegetables are often available at marked-down prices. Plan your cooking around what’s on offer at different times of the year.
Chill out with frozen vegetables: You can pick up frozen vegetables from basic supermarket ranges that last months in the freezer. Spinach, green beans, broccoli and green peas are all rich in nutrients and can be included in a range of recipes.
Eat locally: Fruits and vegetables bought at your local greengrocers or farmer’s market are often fresher and cheaper than at the supermarket. Check labels and look out for sale items to get the best deals.
What If You Can't Get Your Five-a-Day?
You should always try to get your daily vitamins and minerals from your diet as the first port of call. However, it’s not always easy or possible in modern life. Supplements, such as Super Greens Powders, can help fill the gaps if you occasionally struggle to get what you need in your diet.
Five-a-Day For Your Health
Getting your five-a-day helps your mind and body function at their best. If you’re struggling to include them in your diet, try taking small, creative steps to boost your intake. Remember, drinks and frozen foods count, too, so you can use convenience foods to your advantage. Combined with an active lifestyle, incorporating fruits and vegetables into your diet can give your body what it needs for long-term health.
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