What Counts as a Portion of Fruit and Vegetables?

Eating 5 portions of fruit and vegetables every day has big health benefits now and for the future, reducing the risk of deaths from diseases such as heart disease, stroke and cancer. However, most of us in Sandwell don"t eat enough, so here are a few ways you could have more fruit for snacks and desserts.

What's a portion?

• A handful of small fruit for example: grapes, 2 kiwis, 2 satsumas.
• A handful dried fruit for example: sultanas, apricots.
• A piece of fruit for example: apple, orange, banana.
• A piece of a large fruit for example: slice of melon, ½ grapefruit.
• 2 - 3 tablespoons of fresh fruit salad, canned fruit or stewed fruit.
• A small glass of fruit juice or smoothie.
• A cereal bowl of salad.
• 3 heaped tablespoons of vegetables in or with a meal.

Fresh, frozen, canned, dried and 100% pure juice all count towards your 5-a-day.

Try to have as many different colours as possible, this way you will get the biggest range of vitamins and minerals!