In this post of not too old, I pledged to eat the recommended five portions of fruit and vegetables a day for a hundred days in a bid to make me a better person, kicking off on 1st December.Now, I am fully aware that this isn't a completely selfless act. In fact, it couldn't be more selfish as I am effectively, the only person to gain from this task but ultimately that's OK, as it makes me a better person. A healthier, happier person with clearer skin and more vitality. Or so the advertising would have me believe.
Now what has struck me since making this bold statement of mine is that, actually, I am not completely clear on what really constitutes a portion of fruit or veg.
Sounds ridiculous doesn't it? I mean, I have an apple a day at work and often a banana. I usually have some kind of vegetables with dinner, albeit frozen or salad. Am I already eating the required amount? I also eat fruit yoghurts, do they count? It says it has real fruit in it so it must do. Or does it? Can I eat nuts and seeds? Aaaaaaarrrrggghhhh!
In light of this confusion, I have executed some much needed research, thanks to 5aday.nhs.uk, I have a clearer idea.
O.K, so what counts?
- Fresh, frozen, chilled, canned, 100% juice and smoothies all count, as do dried fruit and vegetables
- Fruit and vegetables don't have to be eaten on their own to count. You can also include any vegetables found in soups, stews, sandwiches and other dishes
- Fruit and vegetables contained in convenience foods like ready meals, pasta sauces, soups and puddings, also contribute to your 5 A DAY. However, these ready-made foods can be high in salt, sugar and fat, which should only ever be eaten in moderation, so it's important to check the nutrition information on the labels and packaging
- Dietary supplements like vitamins and minerals do not count towards 5 A DAY. This is because many dietary supplements don't have the same nutritional benefits as fruit and vegetables
- Potatoes and other related vegetables such as yams and cassava do not count. This is because they are classified as starchy food
What's a cassava I hear you cry? No idea. However, I am pleased to learn now that potatoes don't count otherwise I would have eaten a jacket potato smugly every day for a hundred days only to be left feeling cheated and defunct later on.
I also kind of figured that vitamin supplements don't count - it somewhat defeats the object of the exercise I feel. Duh, idiot hole.
There's a plethora of information on this website as to what actually constitutes a portion size. Now we're getting to the good shizzle. I was going to copy and paste the lengthy tables describing every available fruit and vegetable in fresh, dried, frozen and tinned forms but opted for this handy synopsis instead. I say synopsis, it's still pretty lengthy....
Fresh fruit:
- Small-sized fruit: 2 or more, for example 2 plums, 2 satsumas, 3 apricots, 2 kiwi fruit, 7 strawberries, 14 cherries, 6 lychees
- Medium-sized fruit: 1 medium fruit, such as 1 apple, banana, pear, orange, nectarine, or 1 sharon fruit
- Large fruits: half a grapefruit, 1 slice of papaya, 1 slice of melon (2-inch slice), 1 large slice of pineapple, 2 slices of mango (2-inch slices)
Dried fruit:
- 1 tablespoon of raisins, currants, sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes, 1 handful of banana chips
Tinned fruit:
- Roughly the same quantity of fruit that you would eat as a fresh portion: 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit
Juices:
- A glass (150ml) of 100% juice (fruit or vegetable juice or smoothie) counts as 1 portion, but you can only count juice as 1 portion per day, however much you drink. This is mainly because it contains very little fibre. Also, the juicing process 'squashes' all the natural sugars out of the cells that normally contain them, which can be harmful for teeth - especailly if you drink a lot of it in between meals
Quick guide to vegetable portions:
Green vegetables:
- 2 broccoli spears, 8 cauliflower florets, 4 heaped tablespoons of kale, spring greens or green beans
Cooked vegetables:
- 3 heaped tablespoons of cooked vegetables such as carrots, peas or sweetcorn
Salad vegetables:
- 3 sticks of celery, 2 inch piece of cucumber, 1 medium tomato, 7 cherry tomatoes
Tinned and frozen vegetables:
- Roughly the same quantity as you would eat as a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn
Pulses and beans:
- 3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannelloni beans, butter beans or chick peas. Remember that beans and pulses do count, but only as 1 of the 5 portions, no matter how much you eat
Potatoes and other related root vegetables:
- Because they are considered a 'starchy' food, potatoes don't count towards your 5 A DAY. (Starchy foods are foods like potatoes, rice, pasta and bread.) We’re not suggesting you don’t eat them, but they should form the ‘starchy carbohydrate’ part of your meal
Wish me luck peeps. I have even downloaded the handy wall chart to document my progress and intend to blog at least weekly with my progress.
