5 Portions of Confusion a Day

fruit and vegSo we all know we're supposed to eat 5 portions of fruit and veg a day. That's grand. Except...what constitutes a portion? The advice gets a bit hazy on this point. Thank the lord then, that you have me to help. My extensive Googling has turned up the following:


What is a Portion of Fruit and Veg?

  • 1 apple, banana, pear, orange or other similar sized fruit
  • 2 plums, satsumas, kiwi fruit or other similar sized fruit
  • 1⁄2 a grapefruit or avocado
  • 1 large slice of melon or fresh pineapple
  • 3 heaped tablespoons of vegetables, beans or pulses
  • 3 heaped tablespoons of fruit salad or stewed fruit
  • 1 heaped tablespoon of raisins or sultanas
  • Â 3 dried apricots
  • 1 cupful of grapes, cherries or berries
  • 1 dessert bowl of salad
  • 1 small glass (150ml) of pure fruit juice

Are you quailing a bit now at the the thought of trying to get that amount into you a day? It's actually not as hard as it might seem. You could do a bit of a cheat and try those Knorr Vie shots (but I must stress that a friend tried them and likened them to 'bin juice'. Delish!) as they contain at least one portion of fruit and veg.

Or you could start the day with a glass of unsweetened fruit juice and slice a banana over your morning cereal. Mid morning, you could munch on an apple or a couple of satsumas. Add some salad leaves and tomato or cucumber to your lunchtime sandwich, or have a bowl of vegetable, tomato & basil, carrot & coriander or apple & celery soup. Make sure you fill a good part of your plate at dinner time with veg and that'll be you done. If you still think you could do a bit better, then snack on dried fruit instead of chocolate, and choose tinned fruits in sugar free syrup.

I'm not religious about my 5 a day - I do try, and I probably succeed more days than not - and it's that bit easier when it's actually quantified for you. Good luck!

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