Fructose

Fruit and veg - 5 a Day
Most people know that we should be eating more fruit and veg. But most of us aren't eating
enough. Did you know that we should be eating at least five portions of fruit and veg every day?
You can choose from fresh, frozen, tinned, dried or juiced. But remember, while potatoes don't
count towards your 5-a-day they do play an important role in your diet because they're a starchy
food.
But what is a portion?
ONE portion = 80g = any of these
• 1 apple, banana, pear, orange or other similar sized fruit
• 2 plums or similar sized fruit
• ½ a grapefruit or avocado
• 1 slice of large fruit, such as melon or pineapple
• 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned)
• 3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as
a maximum of one portion a day)
• 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit
• 1 heaped tablespoon of dried fruit (such as raisins and apricots)
• 1 handful of grapes, cherries or berries
• a dessert bowl of salad
• a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one
portion a day)
Getting your five portions a day
If you eat one or two portions with each meal and have the occasional fruit snack you might be
surprised at how easy it is to eat five-a-day.
How much fruit and veg should I be eating?
Lots! Fruit and veg should make up about a third of the food you eat each day. And it's also
important to eat a variety. Five-a-day is a good, achievable target. If you count your portions each
day it might help you to increase the amount you eat.
At breakfast you could:
• add a handful of dried fruit to your cereal
• eat half a grapefruit or an apple
• drink a glass of fruit juice
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