It is recommended by the World Health Organisation that we eat at least 400g of fruits and vegetables per day, this equals 5 portions with each portion weighing 80g. These can be either fresh, tinned or frozen and if from a tin, it is best to go for one with no added salt or sugar.
You can also count 80g of beans or pulses as one of your 5 a day, however, this is restricted to one portion of your 5 a day.
What about fruit juices?
Fruit juices, smoothies and vegetable juices can only count as 1 of your 5 a day at a 150ml portion. The reason for this is that by juicing or blending you remove all, or breakdown most of the fibre, this allows the sugars within them to be released, which can increase you risk of dental cavities.
What are some examples of 80g portions?
- 1 medium banana, or apple
- 2 plums, kiwis, or satsumas
- 3 heaped tablespoons of cooked carrots or peas
- 4 heaped tablespoons of cooked spinach or kale
As fruit and vegetable sizes can vary, it may be worth a couple of times weighing out to get an idea of what 80g looks like.
You may be surprised to know that it’s been found that only 1 in 4 adults in the UK successfully achieve getting 5 a day in. If you find that you struggle to get 5 portions in a day, try and gradually increase this by adding a portion into either your breakfast, lunch or dinner.
Daisy, MSc PGDip ANutr, is a Registered Associate Nutritionist with a Master's Degree in Public Health Nutrition, and a Post Graduate Diploma in Eating Disorders and Clinical Nutrition, both of which are Association for Nutrition (AFN) accredited. She, also, has a BSc degree in Psychology and Cognitive Neuroscience; and has completed an AFN accredited Diet Specialist Nutrition course.
Daisy has worked for an NHS funded project, the Diabetes Prevention Programme; and shadowed a nutritionist in Harley Street.
About Lucy Bee Limited
Any information provided by us is not intended to diagnose, treat, cure or prevent disease. We always recommend referring your health queries to a qualified medical practitioner.
Lucy Bee is a lifestyle brand selling food, skincare and soap products all completely free from palm oil and with minimal use of plastic. Lucy Bee is concerned with Fair Trade, organic, ethical and sustainable living, recycling and empowering people to make informed choices and select quality, natural products for their food and their skin.