Fruit & Vegetables

Bunch of grapes

We all know the 5-A-DAY message. But did you know that all fruits and vegetables count except for potatoes. This includes fresh, raw, cooked, canned, dried, frozen and juices as well as vegetables in soups, stews and sauces.

You can also get one of your five a day from half a tin of beans, one glass of fruit juice and two from a smoothie.

Fruit and vegetabes are good because they are nearly always low in fat and high in fibre.  They also contain vitamins, minerals and other substances known as phytonutrients which keep you healthy and may help protect you from infections and some diseases.

Nutrients Provided

The main nutrients provided by this group of foods are:

  • Vitamin C
  • Vitamin A
  • Carbohydrate
  • Fibre
  • Phytonutrients 

Practical Advice

  • Eat a wide variety of fruit and vegetables and aim to have at least five portions every day e.g. 3 portions of vegetables and 2 fruits.
  • One portion is a handful of vegetables or a medium piece of fruit.  Fresh, frozen, dried, canned fruit and vegetables all count as does a glass of juice. 
  • Mix up your fruit and veg - Try not to eat the same ones every day.
  • Fruit juice counts but only as one portion, however much you drink in a day.
  • Beans and pulses count but only as one portion, however much you eat in a day.
  • Increase your intake of fruit and vegetables by adding them to dishes such as curries and stews or blend them into soups or smoothies.
  • Smoothies can count for up to two portions of your 5-A-DAY because they are made with fruit juice mixed with crushed whole fruits.
  • Add vegetables to the top of pizzas and add fruit purees, stewed fruit or canned fruit to puddings.
  • Try to avoid adding fat or creamy sauces to vegetables, or adding sugar or syrup to fruit.

For more information about fruit and veg log onto

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