Fruit and Vegetables - 5 Portions
Everyone should have at least 5 portions of a variety of fruit and vegetables every day. An adult portion of fruit or vegetables is 80g. For fruit, this is roughly:
2 plums, 2 satsumas, 2 kiwi, 3 apricots, 6 lychees, 7 strawberries or 14 cherries
1 apple, banana, pear, orange or nectarine
1/2 grapefruit, 1 slice papaya, 1 slice melon, 1 large slice pineapple or 2 slices mango
2 tinned pears or peach halves, 6 tinned apricot halves or 8 segments of tinned grapefruit
Maximum 150ml 100% fruit juice, vegetable juice and smoothies.
A portion of dried fruit is around 30g. This is roughly:
1 tablespoon raisins, currants or sultanas, 1 tablespoon mixed fruit, 2 figs, 3 prunes or 1 handful dried banana chips
For vegetables, 80g is roughly:
2 broccoli spears, 4 tablespoons cooked kale, spinach, spring greens or green beans
3 tablespoons cooked vegetables, such as carrots, peas or sweetcorn, 8 cauliflower florets
1.5 celery sticks, 5cm piece cucumber, 1 medium tomato or 7 cherry tomatoes.
Starchy Foods – 3 Portions
One portion is roughly:
6 tablespoons cereal
2 slices bread
1 bread roll or bagel, 1 pitta bread
5 new potatoes
6 tablespoons cooked pasta
1 medium baked potato
Protein Foods – 2 Portions
One portion is roughly:
3 tablespoons baked beans, haricot beans, kidney beans, cannellini beans, butter beans or chickpeas
4 tablespoons lentils
1 tablespoon peanut butter
A handful of nuts
Calcium Foods – 3 Portions
One portion is roughly:
200ml glass plant based milk
1 carton plant based yoghurt
30g plant based cheese
McArdle, P. (2018) Portion Size. Available at: https://www.bupa.co.uk/health-information/nutrition-diet/portion-size (Accessed 3 April 2019).
Public Health England (2018) The Eatwell Guide. London: Public Health England.
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