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The Eatwell Guide recommendations – Fruit and vegetables

Over a third of the diet should come from fruit and vegetables. Eat at least 5 portions of a variety of fruit and vegetables every day. A portion is 80g or one of the following:

  • A slice of a large fruit such as a melon
  • A whole piece of fruit such as an apple or banana
  • Two pieces of small fruit such as satsumas
  • Three tablespoons of cooked vegetables
  • A bowl of mixed salad

Limit the consumption of 100% fruit and vegetable juices and/or smoothies to a combined total of 150ml (one portion) per day and consume with meals to reduce the risk of tooth decay.

30g (1 heaped tablespoon) of dried fruit (such as raisins and apricots) also counts as one portion. Consume at mealtimes rather than as a between-meal snack to reduce the risk of tooth decay.

Fruit and Veg Portions

Figure 5 Fruit and Veg Portions

What fruit and vegetables provide:

  1. Vitamin C – important for maintaining healthy body tissues.
  2. Vitamin A – important for the maintenance of normal vision, skin and the immune system.
  3. Folate – important for normal and healthy blood formation.
  4. Fibre – helps to maintain a healthy gut.
  5. Potassium – helps to maintain healthy blood pressure and is also important for the normal functioning of the nervous system.