5 A Day

As part of a balanced healthy diet, every man, woman and child needs a certain amount of proteins, carbohydrates, fats, vitamins and minerals, as well as fibre.

Did you know?

Nutritional experts suggest that we eat at least five portions of fruit and vegetables every day. By doing this, we can be sure we are getting our RDA of key vitamins and minerals and importantly, the fibre we need to maintain a healthy digestive system.

Examples of portion sizes for dried fruit

Fruit – Portion equivalent to 80g

(As eaten, edible portion, drained if canned)

 

Apricots.png

Apricot: dried

3 whole

Cherries dried.png

Cherries: dried

1 heaped tablespoon

Dates.png

Dates

3 dates

Prune.png

Prune: dried

3 prunes

Raisins.png

Raisins

1 heaped tablespoon

Sultanas.png

Sultanas

1 heaped tablespoon

Examples of portion sizes of everyday vegetables

Fruit – Portion equivalent to 80g

(As eaten, edible portion, drained if canned)

 

Aspargus.png

Asparagus: fresh

5 spears

Aubergine.png

Aubergine

1/3rd aubergine

Black eyed pea.png

Beans, black eye: cooked

3 heaped tablespoons

Beans Broad.png

Beans, broad: cooked

3 heaped tablespoons

Brocolli.png

Broccoli

2 spears

Brussell Sprouts.png

Brussel sprouts

8 Brussel sprouts

Carrots fresh slices.png

Carrots: fresh slices

3 heaped tablespoons

Chick Peas.png

Chick peas

3 heaped tablespoons

Cucumber.png

Cucumber

2-inch piece

Lentils.png

Lentils

3 tablespoons

Lettuce.png

Lettuce (mixed leaves)

1 cereal bowl

Frozen vege.png

Mixed vegetables: frozen

3 tablespoons


Mushrooms.png

Mushrooms: button

14 button or 3 handfuls of slices, 3-4 heaped tablespoons

Onion.png

Onion: fresh

1 medium onion


Peas.png

Peas: frozen

3 heaped tablespoons

Pepper.png

Pepper: fresh

Half a pepper

Spinach.png

Spinach: cooked

2 heaped tablespoons

Corn.png

Sweetcorn: canned

3 heaped tablespoons

Tomato canned plum.png

Tomato: canned plum

2 whole

Tomato.png

Tomato: fresh

1 medium, or 7 cherry