We hear that we must eat five (or even ten – depending on who you listen to) portions of fruit and veg a day. But what is a portion?

Fruit

A portion is 80 grams or 3.2 ounces. Example portions from a British Dietetic Association handout:

• Large slice of melon or pineapple
• Medium-sized apple, pear, orange
• Two plums or satsumas
• Cup of grapes or berries
• 2-3 tablespoons fruit salad or canned fruit
• One 150ml glass of fruit juice
• Two tablespoons vegetables – raw, cooked, canned or fresh
• One dessert bowlful of salad

Potatoes don’t count. They don’t contain the same antioxidants as the fruit and vegetables.

The fruit and veggies don’t have to be raw or fresh though they may be even better for you if they are.