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The 5-a-day challenge

A recent government survey revealed that on average men only eat 2.7 portions of fruit and vegetables a day and women only eat 2.9 portions a day. Are you doing any better?

How much is a portion?

Fruit

• 1 apple, orange, banana, pear, peach
• 2 plums, satsumas, kiwi fruits
• 1 large slice of melon, pineapple
• 1 cupful of raspberries, blueberries, strawberries, grapes
• 1/2 tablespoon of dried fruit e.g. raisins, apricots
• 2-3 tablespoons of fresh fruit salad
• 1 small glass of fruit juice

Vegetables

• 3 tablespoons raw, frozen, cooked or canned vegetables
• 1 dessert bowl of salad
• 3 tablespoons of beans and pulses

Please note: Fruit juice and beans/pulses can only count for one portion per day, however many times you eat them

Take the interactive 5-a-day Challenge

The easy way to have 5-a-day

• Have a glass of fruit juice with your breakfast.
• Sprinkle some berries, a sliced banana or dried fruit on top of your breakfast cereal.
• Have a bowl of vegetable soup for lunch.
• Snack on fruit or vegetable sticks.
• Have a bowl of salad with your evening meal.