This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips. What counts as 5-a-day? 5 A Day in juices and smoothies. In the UK, we get a lot of our vitamin C from potatoes. Almost all fruit and vegetables count towards your 5 A Day, so it may be easier than you think to get your recommended daily amount. When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. If you have a question that isn't answered in our 5 A Day FAQs, please email the 5 A Day team at Public Health England: phe.enquiries@phe.gov.uk. Page last reviewed: 18 September 2018 We’ve put together this simple guide to make staying healthy easy. Love your lentils. Fruit and vegetables in convenience foods, such as ready meals and … Keep an eye on the amount of fruit juice and smoothies you drink. To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal – as dessert, for example, not as a between meal snack. This increases the risk of tooth decay, so it's best to drink fruit juice or smoothies at mealtimes. Next review due: 8 October 2021, Common digestive problems and how to treat them. Basically 5 different fruit and veg a day. For 5 A Day recipe ideas, see 5 A Day recipes. MILLIONS of wine lovers think their favourite tipple counts as part of their five-a-day quota of fruit and veg. For example, if you have 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 portion. When fruit is blended or juiced, it releases the sugars. One glass of juice counts, but no more than 1 a day since it hasn't got the fibre etc of fruit. Pulses and beans also count towards your 5-A-Day with a portion being around three heaped tablespoons of baked beans, kidney beans, butter beans or chickpeas. A portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine. A portion of dried fruit is around 30g. Try to swap dried fruit for fresh fruit, especially between meals. Buy ones tinned in natural juice or water, with no added sugar or salt. Next review due: 18 September 2021, Common digestive problems and how to treat them. But dried fruit can be high in sugar and can be bad for your teeth. https://confluence.service.nhs.uk/display/VP/Photography+stock+sites. Diluting 150ml of fruit juice with water (still or sparkling) can make it go further. Ideally different coloured. Beans and lentils count towards your 5-a-day. We hear over and over again that eating our 5 A Day intake of fruit and vegetables is important for our nutrition, reducing health risks and maintaining a stable diet. Choose fruit canned in natural juice, rather than syrup. These all also count towards your 5 A Day: Some ready-made foods are high in salt, sugar and fat, so only have them occasionally or in small amounts. Although they typically only contain around 11 to 16mg of vitamin C per 100g of potatoes, we generally eat a lot of them. A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as one of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth. Remember to keep fruit juice and smoothies to mealtimes to reduce the impact on teeth. A portion is 3 heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn, or 8 cauliflower florets. This is the same for yams, cassava and plantain, too. For example, if you're having boiled potatoes or a jacket potato, make sure you eat the skin, too. Image was incorporated into the webpage during the subscription term and can be used indefinitely in the same page - subject to thinkstock subscription rules.More info is at the bottom of this page regarding ThinkStock licensing: Although they don't count towards your 5 A Day, potatoes do play an important role in your diet as a starchy food. Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium. Tinned or canned fruit and vegetables. Always read the label. Because of this, they don't count towards your 5 A Day. Crushing fruit into juice releases the sugars they contain, which can damage teeth. Close menu, Food and Drink Photos / Alamy Stock Photo, https://www.alamy.com/stock-photo-lamb-casserole-55658865.html?pv=1&stamp=2&imageid=BA943D28-F7A0-46A5-B457-896AA3016E58&p=180272&n=0&orientation=0&pn=1&searchtype=0&IsFromSearch=1&srch=foo%3dbar%26st%3d0%26pn%3d1%26ps%3d100%26sortby%3d2%26resultview%3dsortbyPopular%26npgs%3d0%26qt%3dD6FDCH%26qt_raw%3dD6FDCH%26lic%3d3%26mr%3d0%26pr%3d0%26ot%3d0%26creative%3d%26ag%3d0%26hc%3d0%26pc%3d%26blackwhite%3d%26cutout%3d%26tbar%3d1%26et%3d0x000000000000000000000%26vp%3d0%26loc%3d0%26imgt%3d0%26dtfr%3d%26dtto%3d%26size%3d0xFF%26archive%3d1%26groupid%3d%26pseudoid%3d731695%26a%3d%26cdid%3d%26cdsrt%3d%26name%3d%26qn%3d%26apalib%3d%26apalic%3d%26lightbox%3d%26gname%3d%26gtype%3d%26xstx%3d0%26simid%3d%26saveQry%3d%26editorial%3d1%26nu%3d%26t%3d%26edoptin%3d%26customgeoip%3d%26cap%3d1%26cbstore%3d1%26vd%3d0%26lb%3d%26fi%3d2%26edrf%3d0%26ispremium%3d1%26flip%3d0%26pl%3d. In this video, a dietitian gives advice on exactly how much is 1 portion of fruit or vegetables. A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth. Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of 1 portion of your 5 A Day. A portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries. A portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices). The tricky part can be knowing what to choose - here are Jane's top tips! Magazine subscription – save 44% and get a cookbook of your choice Healthy eating starts with a balanced, varied diet, and making sure you're getting enough fruit and vegetables is key. Menu Your combined total of drinks from fruit juice, vegetable juice and smoothies shouldn't be more than 150ml a day, which is a small glass. If you have a question about 5 A Day that isn't answered in our 5 A Day FAQs, email the 5 A Day team at Public Health England: phe.enquiries@phe.gov.uk. For example, if you have 150ml of orange juice and 150ml smoothie in 1 day, you'll have exceeded the recommendation by 150ml.