What counts?

Fresh, frozen, dried and canned fruit and vegetables all count. Also, 100% fruit or vegetable juice and pure fruit juice smoothies count. Beans and pulses, such as baked beans and lentils also contribute to this group.

How much should you eat?

They should make up 33% of your daily diet. Most of us should EAT MORE!

Choose a wide variety and aim to eat at least 5 different portions a day. A portion is approximately 80g (e.g. 1 medium apple, a cereal bowl of salad or 3 heaped tablespoons of peas). Servings of fruit juice, vegetable juice or smoothies can only count as one portion per day no matter how much you drink. Beans and pulses (i.e. haricot, kidney, baked, soya and butter beans, chickpeas and lentils) only count once per day no matter how many different types you eat.

Why eat these foods?

These foods provide:

• Vitamin C: needed for healthy skin and tissue, also to aid the absorption of iron

• Carotenes: required for growth and development

• Folate*: needed for red blood cells

• Fibre: keeps the gut healthy and helps prevent constipation

• Carbohydrate: a source of energy

• Phytochemicals**: may help protect against some diseases

Healthy eating tips

• Choose fruit or chopped vegetables to eat as a snack

• Add dried or fresh fruit to breakfast cereals

• Have a salad with sandwiches or with pizza

• Add vegetables to casseroles, stir fry and stews and fruit to desserts

• Try not to eat the same fruits and vegetables every day. Eat a variety of these.

* Folic acid (400µg/day) supplements (a form of folate) are recommended for women of childbearing age, up until the 12th week of pregnancy.

** Phytochemicals, also known as bioactive substances, are compounds commonly found in plant foods that are not considered to be nutrients but may have beneficial effects on health, helping to protect against a number of diseases such as heart disease and cancer.