Government guidelines suggest we eat at least five, and up to 10 portions of fruits and vegetables per day. 1 However, it can be difficult to know how to achieve this, and what a portion actually looks like.
One portion of fruit or vegetables is 80g. 2 The table below shows how much of the food you’d have to eat to get one portion. Some of them might surprise you, for example, you’d have to eat 20 raspberries to get your one portion, but only 1 slice of pineapple. 3
If you’re struggling to get your daily portions, consider making a green smoothie with different fruits and leafy greens.
Try not to rely on fruit juices or smoothies, however, as these can get very sugary. Also, try not to overcook your vegetables as this reduces the nutrient content.
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1. https://www.nhs.uk/news/food-and-diet/five-a-day-of-fruit-and-veg-is-good-but-10-is-better/ 2. https://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAY_portion_guide.pdf. 3. https://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAY_portion_guide.pdf.