What Counts
Almost all vegetables and fruit - fresh, frozen, fresh or 100% pure unsweetened
juice , canned, bottled and dried - count towards your 5-a-day. What's more 5 servings of vegetables and fruit a day is the MINIMUM required for better health so there's no limit to how much you can eat - the more the better!
Remember…
- At least 3 of your 5 daily servings of vegetables and fruit must be fresh or frozen.
- Fresh fruit/vegetable juice, 100% pure unsweetened fruit/vegetable juice and dried fruit counts but each can only make up one of your 5-a-Day.
- Vegetables and fruit don't have to be eaten on their own to count. Vegetables found in soups, stews, sandwiches and other dishes count!
- Although vegetables and fruit contained in convenience foods like ready meals, puddings, pasta sauces and soups can count towards your 5-a-Day, these foods can be high in fat, sugar and salt, which should be eaten in moderation. So check the nutrition information on the label and choose wisely!
Foods that DO COUNT towards your 5-a-Day:
- Frozen, dried, bottled and canned veggies and fruit
- Fresh fruit/vegetable juice or 100% pure unsweetened
fruit/vegetable juice
- Dry beans, peas, lentils (legumes)
- Potatoes and sweet potatoes
- Avocados and olives
Foods that DON’T COUNT towards your 5-a-Day:
- Grains, nuts, herbs and spices
- Fruit canned in syrup
It's also good to know that you should eat a variety of vegetables and fruit to get the maximum nutritional benefits. This is because they each contain different combinations of fibre, vitamins, minerals and phytochemicals. Besides, eating the same ones every day would be boring. Take the challenge and try some of the veggies and fruit that you’ve never tried before.
