What is 5 a day?

We should aim to eat 5 portions of fruit and veg every day. But how much is a portion and what does and doesn’t count? Find out in this quick and easy guide.

Why should I eat 5 a day?

Fresh oranges

  • Fruit and veg contain essential vitamins and minerals, like vitamin C, which helps in the formation of collagen for blood vessels, gums and skin.
  • Fruit and veg are generally lower in fat and calories so can help you maintain a healthier weight as part of a balanced diet.

Easy 5 a day recipes

What counts as 5 a day?

Mixed nuts

  • Fresh, frozen, canned, dried and juiced fruit and veg all count towards your 5 a day.
  • Beans, pulses, dried fruit and fruit juice only count as 1 portion, no matter how many portions you eat.

What is a portion?

Fresh Kiwifruit

Adults should aim to eat 400g of fruit and veg a day.

One portion is:

  • 80g of fresh, frozen or canned fruit or veg
  • 30g dried fruit
  • 150ml glass of 100% fruit or veg juice, or a smoothie

A portion also depends on the size of the fruit and veg:

  • Small fruits: 2 plums, 7 strawberries or 3 apricots
  • Medium fruits: 1 apple, 1 banana or 2 halves of canned peaches
  • Vegetables: ½ pepper, 8 cauliflower florets or 1 cereal bowl of mixed salad
  • Beans and pulses: 3 heaped tablespoons

Here are the benefits of fruit & veg

Did you know…

Sainsbury's basics orange juice

  1. Potatoes don’t count as 1 of your 5 a day. Although they’re vegetables, the main nutrient in potatoes is carbohydrate (starch).
  2. Sweet potatoes do count towards your 5 a day. They’re a source of starch, like potatoes, but also high in vitamin A and a source of vitamin C.
  3. A glass of 100% fruit juice counts as 1 of your 5 a day, but fruit squash doesn’t count at all.

Look out for 5-a-day

Prepared pineapple

Our 5 a day logo makes it easy to count your 5 a day and clearly states the number of portions per serving in a product that has green and amber traffic lights.

Look for the logo on fresh fruit and veg, prepared salads, juices, smoothies, soups and ready-meals.

Easy ways to eat your 5 a day

 Tasty family recipe

Sweet potato wedges

Fish bake with sweet potato wedges is an easy way to feed the family. One serving contains 3 of your 5 a day, and it can be on the table in under an hour.

Fish bake with sweet potato wedges is an easy way to feed the family. One serving is 555 calories, and it can be on the table in about an hour.

Creamy fish bake recipe