Have you ever wondered how many fruit and vegetables you should eat, and when enough is enough? We’ve got you covered.

About 1/3 of your daily food consumption should come just from fruit and vegetables. The more fruit and vegetables you eat, the better your digestion and bone health will be. Not only that, but your protection against strokes and cancers increases with the more fruit and vegetables you eat.

If you are looking to maintain a healthier weight, then fruits and vegetables are perfect to add to your diet to fill you up while being naturally low in calories.

When we say 5 a day we actually mean 3 vegetable portions and 2 fruit portions, at least.

How much is one portion?
1 adult portion of fruit and vegetables is 80g OR you can just grab any of the following:
Fruit

  • 1 banana, orange, pear, apple or a similar sized fruit
  • ½ a large grapefruit or avocado
  • 1 slice of large fruit, such as melon or pineapple
  • 2 plums, tangerines or similar sized fruit
  • 1 handful of grapes, berries, or cherries
  • 1 tablespoon of dried fruit
  • 3 tablespoons of fruit salad

Vegetables

  • 3 tablespoons of vegetables (raw, cooked, frozen, or tinned)
  • 3 tablespoons of beans, lentils, or chickpeas
  • One small salad bowl

Juices

  • 1 glass (150ml) of unsweetened 100% fruit or vegetable juice also counts as one portion. However, no matter how much you drink, it will only count as one portion because the juicing process removes most of the fiber from the fruit.

How can I get my 5 a day?
Our best tip is to keep in mind the phrase ‘eating the rainbow’ when you are preparing and eating food. The more variety you have in your diet, the better quality it is for you because different colored fruit and vegetables contain their own unique combinations of nutrients.

    Number of Portions
Breakfast Bowl of oatmeal with one banana and handful of berries 2
Snack 2 sliced carrots with hummus dip 1
Lunch Grilled chicken and 1 bowl of mixed vegetable salad 1
Snack 30g dried raisins 1
Dinner ½ cup cottage cheese with 3 tablespoons tomatoes
1 slice wholemeal bread
1

Can I just take a multivitamin instead?
Supplements and multivitamins are no substitute for a healthy diet. If you eat a well rounded and balanced diet you should be getting all your vitamin and mineral requirements, but also unique fiber, phytochemicals, and bioactive compounds that can only be found naturally. These can’t all be found in a pill, and especially not in the right combinations like they are naturally present in wholefoods. Read more about multivitamins here.