Hands On Healthy Eating: your guide to fruit and veg

It isn’t always easy to get your 5-a-day, especially if you don’t know what counts as a portion. Our handy guide is here to help.

5 ways to 5-a-day

Fresh, frozen, tinned (in juice or water), dried and juiced or blended are all ways to get your 5-a-day.

1 handful = 1 portion

An easy way to measure each of your daily five portions of fruit or veg is to use your hand. One handful equals a portion. Simple.

Dried vs fresh

Dried fruit is just as good for you as fresh and counts as a portion. Although unlike fresh or frozen, you only need 30g of dried fruit to get one of your 5-a-day.

Juicy goodness

Only 150ml of juiced or blended fruit or veg counts as one of your 5-a-day. If you’re a juice fan, remember to stick to one glass a day and reach for fresh fruit and veg instead.

Sweet tooth

Mad about tinned fruit? Check the label to be sure your fruit is in its own juice or water, not sugar syrup. Sugar syrup adds unnecessary calories which can increase your risk of Type 2 diabetes.

Full of beans

Cooked beans or pulses also count, but only as one portion of your 5-a-day. So don’t pile your plate with beans – choose the veg instead.

Download the Hands On Healthy Eating Fruit & Veg portion size guide below.

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