Fruit & vegetables

Lots of fruit & vegetables

When your mum nagged you to "eat your greens" she knew what she was talking about!

Fruit and vegetables contain loads of vitamins and minerals which are vital for your body's efficient functioning - growing, repairing cells, fighting off disease, and for healthy muscles, nerves, bones, and blood. You should eat a mixture of different fruits and vegetables to ensure you are getting all the vitamins you need.

Try to eat 5 portions of fruit and vegetables each day. One portion is, for example:

  • a piece of big fruit (e.g. slice of melon, half a grapefruit)
  • 1 medium-sized fruit (e.g. apple, orange, banana)
  • 2 small fruits (e.g. plums)
  • 1 cup of very small fruits (e.g. grapes, strawberries, raspberries)
  • half a tablespoon of dried fruits (e.g. sultanas, raisins, dates)
  • two tablespoons of vegetables - raw, cooked, frozen or canned (e.g. peas, carrots, baked beans)
  • a bowl of salad
  • a glass of unsweetened fruit juice (150ml) (e.g. orange, pineapple, apple) - only counts ONCE per day.

Potatoes do not count as one of your five portions of fruit and vegetables, as they are counted as a starchy vegetable. Nor do the following:

  • glass of squash
  • fruit yoghurt
  • a tablespoon of jam
  • Fruit & Nut chocolate

Tips for getting the best from fruit and vegetables

  • eat fruit and vegetables when they are as fresh as possible, and make sure they are stored properly
  • frozen, chilled, dried or packaged fruit and vegetables can contain just as many vitamins and minerals as fresh
  • avoid boiling vegetables for too long - a lot of the nutrients can be destroyed that way. Boil them for a short time in a small amount of water, or try steaming or microwaving them in a small amount of water instead.
  • don't eat too much dried fruit (e.g. sultanas, raisins, currants, dates) in between meals - they are not good for your teeth.

What else?

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