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Understanding Portions

Ever found yourself confused about what “1 of your 5-a-day” really is? Whether it is important? Is it affordable? What even counts? Many of us are unclear when it comes to exactly what a portion of veg 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?

The government guidance combines fruit and veg and recommends we eat at least five portions a day. This guidance is consistent across all UK nations. We suggest that half should be veg and half fruit, this would result in 2.5 portions or 200g veg per day for adults and secondary school children, and 125g for primary school children.

Don’t be discouraged if your child isn’t at this point yet – while 5-a-day is the recommended minimum, it can take time to get there for kids as they get used to eating and enjoying more veg and variety. So start small, focusing on veg they already like and tiny, regularly offered amounts of ones they don’t…yet.

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

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 still aim for at least five portions of fruit and veg across the day, 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 maximum of 150ml (a small glass). No matter how much you drink across the day, it will only ever count as one portion. Juice and smoothies tend to contain less nutrients compared to whole fruits and contain ‘free’ sugars (the type we mostly need to consume less of). 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 do not, as they are thought of as “carbs” not “veg” in dietary terms. 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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