Fruit and vegetables

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Fresh, tinned and frozen fruit and vegetables are all healthy choices for you and your family.

Fruit and vegetables are the only food group with suggested portion sizes for everyone

Below are some examples to help towards 5 portions a day:

  • 1 medium apple, pear or banana
  • 1 handful of grapes
  • 2 small satsumas or tangerines
  • 30g of dried fruit, such as 1 heaped tablespoon of raisins. To reduce the risk of tooth decay, dried fruit should enjoyed as part of a meal, rather than a snack on their own.
  • 3 heaped tablespoons of carrots or peas
  • 1 medium onion
  • Half a pepper
  • 1 medium sweet potato
  • 8 florets of broccoli

A 150ml glass of fruit juice can count as one portion. The amount of sugar in the juice means you should have no more than one glass a day, and try to have it with a meal. 

One portion is 80g of fresh, tinned or frozen fruit and vegetables.

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Portion sizes

The amount of food you need depends on lots of things.

Starchy foods

Information on how much starchy foods to include in a healthy diet.

Protein

Tips on the amount of protein foods to eat.

Dairy and alternatives

Advice around dairy (or alternatives) foods to eat.

Crisps, sweets, biscuits, cakes and sugary drinks

Helpful tips for reducing the amounts of these foods you eat.

Eating more fruit & vegetables

How to eat more fruit and vegetables.

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