What we’ll cover:

• The benefits of getting your 5-a-day
• What counts towards your 5-a-day
• Simple ways to increase your fruit and vegetable intake

The ‘5-a-day’ campaign was introduced in the UK in 2003 by the World Health Organisation (WHO) and the NHS. Its purpose was simple: to encourage people to eat at least five different portions of fruit and vegetables every day. However, the latest National Diet and Nutrition Survey shows that fewer than one in five adults meet the 5-a-day recommendation.

Although your diet may include some fruit and vegetables, are you actually getting enough? This article explains what counts towards your 5-a-day and offers simple tips to increase your intake.
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Benefits of getting your 5-a-day

Eating at least five portions of fruit and vegetables a day (~400g of a variety of types) supports your health in several ways:

• Provides a variety of vitamins and minerals to support your overall health
• Helps reduce your risk of diseases such as heart disease, stroke, and certain cancers
• Contributes to your daily fibre intake to support digestive health.
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What counts towards your 5-a-day?

As well as fresh fruits and vegetables, you can also hit your goal in different ways, including:

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30g (~2 tbsp) of dried fruits, such as dates, dried apricots or sultanas 

• With dried fruits, the naturally occurring sugars are more concentrated, making the recommended portion size smaller.
  
  

80g of beans and legumes, such as chickpeas, lentils and soya beans 

• Even baked beans count, although we recommend opting for low/no added sugar and salt. While having extra portions boosts your fibre and protein intake, pulses only count as a maximum of one of your 5-a-day.
  
  

150ml of fresh fruit/vegetable juice such as orange, carrot or celery juice

• Juicing converts naturally occurring sugars into 'free sugars', so keep servings to 150ml, occasionally. Whole fruit is also more satiating than juice.
  
  

80g of frozen and tinned fruits and vegetables

• Choose canned fruit packed in juice rather than syrup. Whole or chopped tinned tomatoes are a great budget-friendly way to meet your target and make homemade sauces for curries or pasta.
  
  

80g of sweet potato

• Unlike standard potatoes, sweet potatoes count towards your target. They are an excellent source of vitamin A, and keeping the skin on provides extra fibre.
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Tips to increase your intake

1. Spread them out: Aim for two portions per main meal, plus a fruit or vegetable snack.
2. Check your portions: You do not need to weigh everything, but estimate visually. For instance, half a 200g bag of salad provides over one portion, while smaller fruits like kiwis may require two to make up 80g.
3. Aim for variety: Mix fresh, frozen, canned, and dried varieties throughout the day alongside pulses and leafy greens.
4. Make it visual: Keep a well stocked fruit/vegetable bowl in sight within the kitchen as a visual reminder if you’re hungry. Keep snacks that you want to have more occasionally away in the cupboards.

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Summary

Hitting your 5-a-day reduces disease risk and supports overall health through essential vitamins and fibre. Beyond fresh produce, 80g of frozen, canned, or cooked pulses, 30g of dried fruit, and 150 ml of juice all count. Spread varied portions across your daily meals to help meet your goal.