Healthy_Food_Guide_UK_-_January_2020

FRUIT and VEG

O

N AVERAGE, ADULTS manage only four of their

five daily portions (and teenagers only three). It‘s

important to remember all fresh, frozen, canned and

dried fruit and veg count towards your daily target.

You can include pulses, chickpeas and lentils, too –

although these only count as one portion no matter

how much you eat because nutritionally they’re more

similar to meat, poultry, fish and eggs than fruit and

veg. As potatoes are a starchy food, they don‘t count

towards your 5-a-day. Each portion of your 5-a-day

should weigh 80g (or 30g if it‘s dried fruit) – here‘s a

guide to what that looks like in reality...

There‘sonegroupoffoodswe

shouldeatmoreof,notless.That's

why Public Health England

recommends 5-a-day, made up

of a combination of fruit and veg

Sensibleportionsizes

for very small children

Children have specific needs

according to their age, so if you‘re

unsure about what constitutes a

healthy serving size for little ones, go

to nutrition.org.uk to find The British

Nutrition Foundation’s 5532 guide,

which recommends ranges for

mostfoods.

The food

servings

we need

to upsize

1 PORTIONOFVEG

heaped tbsp

CARROTS,

PEAS, SWEET

BUTTERNUT

SQUASH,

CABBAGE,

BROAD BEAN

heaped tbsp

PULSES (eg

borlotti, black eye,

butter, cannellini

or kidney beans,

lentils, chickpeas)

SPINACH,

SPRINGGREENS,

GREENBEANS,

FRENCHBEANS,

KALE

LEEK,

TOMATO*,

CORN-ON

-THE-COB

BRUSSELS

SPROUTS,

SPRINGONIONS,

CAULIFLOWER

FLORETS

PARSNIP (large),

SWEET POTATO

cerealbowl

LETTUCEOR

WATERCRESS

ONION (medium)

handful(or22)

MANGETOUT

CHERRY

TOMATOES*

heapedtbsp

TOMATOPURÉE*

BROCCOLI

SPEARS,

CANNED PLUM

TOMATOES*

CELERYSTICKS,

BABYBEETROOT

ASPARAGUS

SPEARS

5cmpiece

CUCUMBER

BABY CORN RADISHES

BUTTON

MUSHROOMS

LARGE

COURGETTE,

PEPPER

AUBERGINE SMALLCABBAGE

heapedtbsp

TCORN,

NS

EACH

PORTION

SHOULD

WEIGH

80g

*WHILE TECHNICALLY A FRUIT, TOMATOES ARE LISTED HERE AS THEY'RE USUALLY EATEN AS A VEGETABLE

34 HEALTHY FOOD GUIDE JANUARY 2020