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5 A Day

All you need to know about 5 A Day for the whole family – including top tips to eat more, portion sizes and what counts

Why eat more fruit and veg?

Fruit and vegetables are a great source of vitamins, minerals and fibre, and are an important part of a healthy, balanced diet.

Eating plenty of fruit and veg helps keep us healthy, and may reduce the risk of disease and some cancers.

There are lots of varieties of fruit and vegetables to choose from, and we have loads of delicious veg-packed recipes and snacks that make the most of them, as well as plenty of top tips and tricks to help you eat more throughout the day.

So even if you have a picky eater on your hands, you're bound to find something tasty your child will like. Healthier eating has never been so easy!

How to eat more fruit and veg throughout the day

6 tips to get your 5 A Day

What counts as 5 A Day?

5 A Day for kids

The amount children should eat depends on their size and age.

As a rough guide, 1 portion of fruit or veg is the amount they can fit in the palm of their hand.

5 A Day for adults

For adults, a portion is 80g of vegetables – for example:

  • 3 heaped tablespoons of peas, beans or pulses
  • 3 heaped tablespoons of veggies like sliced carrots, mixed vegetables or corn
  • 4 heaped tablespoons of cooked green veggies like cabbage and spring greens
  • 2 spears of broccoli or 1 medium tomato
  • 1 dessert bowl of salad greens

Or 80g of fruit, which is:

  • a large slice of fruit like melon or pineapple
  • 1 medium apple, banana or pear
  • 2 smaller fruits, like plums or satsumas
  • 7 strawberries or 20 raspberries
  • 1 handful of grapes

Or 30g of dried fruit:

  • 1 heaped tablespoon of dried fruit, like raisins, cherries or dates