5-a-day Diary

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I'm confused?

This website shows me recommended portion sizes yet my food packaging shows a different measure?

The recommended portion sizes have been taken from the NHS Live Well website.
So if your food packaging does show a different measurement then please convert what's on the packaging to our recommended units.
For example
Your packaging says 3 pieces are part of your 5 a day yet this website says 7 slices.
Just add 7 as the amount as regardless of the measurement, they equate to the same portion size.

Your packaging says half a packet are part of your 5 a day yet this website says 1 desert bowl.
Just add 1 as the amount as regardless of the measurement, they equate to the same portion size.

What counts?

(source: British Nutrition Foundation)
  • Fresh, frozen, tinned and dried fruit and vegetables.
  • Fruit and vegetables cooked in dishes such as soups, stews or pasta dishes, or present in ready meals and shop bought sauces, soups and puddings.
  • A glass (150ml) of unsweetened 100 % fruit or vegetable juice.Juice counts as a maximum of one portion a day, however much you drink, mainly because juice contains less fibre than whole fruits and vegetables.
  • Smoothies containing at least 80g of pulped fruit and / or vegetables and 150ml juice can count as up to a maximum of two portions per day.
  • Beans and pulses - these only count as one portion a day no matter how many you eat as they don't contain the same mixture of vitamins, minerals and other nutrients as fruit and vegetables. However, they do provide a low-fat source of protein as well as iron and dietary fibre, so they also count towards the ‘meat and alternatives’ group

What is a portion?

(source: British Nutrition Foundation)
A portion of fruit or vegetables is 80g. This is around:
  • One medium sized piece of fruit such as a banana, apple, pear, orange or nectarine.
  • Two or more small fruits such as plums, satsumas, kiwi fruit or apricots.
  • A large handful of berries, cherries or grapes.
  • One heaped tablespoon of dried fruit such as raisins, cranberries or sultanas (you only need 30g of dried fruit because the portion size is based on the weight of the fresh fruit)
  • One dessert bowl of salad.
  • Three heaped tablespoons of vegetables or pulses (beans, lentils, chick peas).
Juices:
  • 150 ml glass of 100% fruit or vegetable juice counts as a maximum of one portion of your 5-A-DAY.
Smoothies:
A smoothie usually counts as one portion, but some smoothies on the market can count as more than one portion if they contain:
  • 150ml of 100% fruit juice and at least 80g crushed or pulped fruit or vegetable, or
  • at least 80g of one variety of whole fruit and/or vegetable and at least 80g of another variety of whole fruit and/or vegetable