There is an axiom that says that: quality food is better health. 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. What counts a 5 a day? According to NHS England:
• 80g of fresh, canned and or frozen fruit and vegetables counts as one 5 A Day portion. Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt.
• 30g of dried fruit (this is equivalent to around 80g fresh fruit) counts as one 5 A Day portion. Dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.
• 150ml fruit juice, vegetable juice or smoothie. Limit the amount you drink to a combined total of 150ml a day. Crushing fruit and vegetables into juice and smoothies releases the sugars contained in the fruit and vegetables, which can cause damage to teeth.
• 80g of beans and pulses. This only count as one 5 A Day portion a day, no matter how many you eat. This is because, although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables.
• Fruit and vegetables don’t have to be fresh to count as a portion. Nor do they have to be eaten on their own: they also count if they’re part of a meal or dish.
• Frozen fruit and vegetables.
• Tinned or canned fruit and vegetables. Buy ones tinned in natural juice or water, with no added sugar or salt.
• Fruit and vegetables cooked in dishes such as soups, stews or pasta.
• 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.
• Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings.