Fruit and vegetables

Fruit and vegetables have loads to offer - especially when we eat a variety of them! Aim to eat at least five portions every day. Fresh, frozen, tinned, dried and juiced fruit and vegetables all count. Not potatoes though – they’re counted as a starchy food.

Fruit and vegetables are jam-packed with vitamins and minerals to help keep us in tip-top health. They’re low in fat so they make ideal snacks. They give us the fibre we need for healthy digestion. And by eating fruit and vegetables every day, you can reduce your risk of getting heart disease and some cancers.

Tips for eating enough fruit and vegetables

  • Include some fruit or veg at every meal
  • Keep some tinned, dried and frozen fruit and veg at home for times when you’ve nothing fresh to hand
  • Chopped fruit or crunchy vegetable sticks make a great snack - keep some nearby to munch on throughout the day
  • Add a handful of fresh or dried fruit to your breakfast cereal
  • Put some salad into your lunchtime sandwich
  • Throw some frozen vegetables into curries and stews, or on top of pizzas
  • Try an unsweetened fruit juice when out with friends instead of a coffee. It’s best to have fruit juice with a meal to protect your teeth

How much is a portion?

The list below shows what makes up one portion of fruit or vegetables for an adult. A portion is 80g or any of these:

bunch of vegetables1 portion of fruit is

  • 1 apple, banana, pear, orange or other similar sized fruit 
  • 30g dried fruit
  • 150ml glass of fruit juice or smoothie (counts as a maximum of one portion a day)

1 portion of vegetables is 

  • 1 dessert bowl of salad  
  • 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned) 

To get the most from your fruit and vegetables

  • Eat a variety of fruit and veg for maximum benefits
  • Buy whatever is in season – it’ll be cheaper and fresher
  • Cover and refrigerate any fruit or vegetables that you’ve cut
  • Stir-fry, steam or microwave your veggies – this way, none of their goodness is lost
  • Buy fruit tinned in its own juice rather than fruit tinned in syrup
  • When buying tinned vegetables, compare like-for-like and go for brands that are lower in salt
  • Spoon natural yoghurt over fruit salad instead of cream