Fruit and veggies: how much is 5-a-day?

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We all know we need to eat at least five portions of vegetables and fruit every day to get our 5-a-day for optimal health, but exactly how much is a portion?

According to the 5-a-day for Better Health Trust, it’s really simple. Adults should consume at least 500g of vegetables and fruit daily, where one fresh or frozen, raw or cooked edible portion is about 80g-100g, a dried portion is about 30g and a juiced portion is about 200ml.

This equates to:

  • One whole medium sized fruit weighing approximately 100g such as apples, bananas, oranges or pears
  • Two of the smaller fruits such as naartjies, plums, litchis
  • Half a grapefruit or a thick slice of melon. 
  • ½ cup cooked or raw vegetables, ½ cup cooked legumes, one cup salad vegetables, one medium potato (fresh or frozen vegetable portion).
  • One heaped tablespoon of raisins, three apricots or prunes, two figs, one handful of banana chips (dried fruit portion)
  • 200ml of unsweetened 100% fruit or vegetable juice (juice portion)

For kiddies, a portion is roughly the amount that fits into the palm of their hand. It’s important to note that while the size of the portion for children is reduced, the number of servings shouldn’t be - they should still get five portions of vegetables and fruit per day.

Did you know that you can also get your 5-a-day from frozen vegetables and fruit? This makes upping your intake of vegetables and fruit to meet your 5-a-day goal that much easier.

But make sure:

  • 3 of your 5 servings are fresh or frozen vegetables and fruit
  • Only 2 of your 5 servings are processed (juiced, bottled, dried etc.) vegetables and fruit (excluding fruit canned in syrup)


Read more:
5-a-day for better health
Fruit and veggies: super foods
Healthy eating: What is a portion?
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