Selection of fruit and vegetables

What counts as a portion of fruit?

It is widely recommended that we eat 5 portions of fruit and vegetables each day, but what is a portion?

One portion of fruit is roughly equivalent to:

  • one large fruit such as an apple, pear, banana, orange, or a large slice of melon, or 
  • two smaller fruits such as plums, kiwis, satsumas or clementines
  • one cup of small fruits such as grapes, strawberries, raspberries, cherries, etc, or 
  • two large tablespoons of fruit salad, stewed or canned fruit, or 
  • one glass of fresh fruit juice (150 ml), or 
  • one dessert bowl of salad

Some tips on how to increase the amount of fruit  in your diet:

  • try some different types which you have not tried before - the variety of tastes and textures may be surprising(juices, frozen, canned, and dried varieties all count)
  • try adding chopped bananas, apples, or other fruits to breakfast cereals 
  • always offer fruit or fruit juice to accompany meals
  • fruit is great for snacks - encourage children to snack on fruit rather than sweets.

For more information see also our section on Health & Wellbeing for tips for healthy living.


World Health Organisation

The 5-a-day message has been promoted by the World Health Organisation, which proposes that eating a minimum of 400g of vegetables and fruit a day will lower the risk of health problems and help to curb obesity and type 2 diabetes.

Try these for more information:
What counts as five-a-day?
Five-a-day portion sizes


Grandfather, father and child playing football

Get 5-a-day the easy way

Getting your 5-A-DAY is easy. There are plenty of ways to add more fruit and vegetables to your everyday eating habits.

Here are some ideas to get you started:

1. At breakfast, add fruit to cereal, porridge or lower-fat yoghurt. Try a handful of berries or a chopped banana. Add mushrooms or tomatoes to scrambled eggs.

2. Frozen fruit and veg count towards your 5-A-DAY.

3. Canned fruit and veg count too. It’s healthier to choose fruit canned in juice rather than sugary syrup and veg canned in water without added salt or sugar.

4. Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots. 

5. Swap sugary snacks (such as biscuits)  for a piece of fruit. 

6. Make a quick smoothie in a blender using your favourite fresh or frozen fruits.