Portion of Fruit and Vegetables

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Fruit and Vegetables portions

We're all being encouraged to eat loads more fruit and veg. So why don't we? Are we confused about what is a portion size? Should we all be eating buckets of fruit and veg or is the amunt we should eat really quite manageable.

Current guidelines state 5 a day - other countries suggest 10.

You should be able to use frozen, dried, fresh, and tinned fruit and vegetables. The quality of fruit and vegetables which are available frozen is excellent so you should make use of this convenient source of food. You will find frozen mixed fruit, frozen raspberrys, melon balls and other fruit.

Check out the cake making section of your local supermarket for dried fruits. Theree are many types of dried fruit available now, including ready to eat apricots and dates.

Try to eat a variety of types of fruit and vary the veggies as much as possible. Try new fruit and veg when it appears in your supermarket. Buy in season for the best deals.
For cheapest options you need to look at ways of buying seasonally available produce. Sometimes buy local schemes are available for veg boxes of organic vegetables and fruit are great prices plus the added bonus of being organic too.

Canned vegetables may contain a lot of salt. Consider rinsing veg under the tap and heating in fresh water.

Canned fruit may be in syrup. Avoid these as they're high sugar.

Fruit Portion shuld be the equivalent to 80g
(As eaten. Edible portion, and drained if canned.)

Apple, dried rings 4 rings
Apple, fresh 1 medium apple
Apple, puree 2 heaped tablespoons
Apricot, canned 6 halves
Apricot, dried 3 whole
Apricot, fresh 3 apricots
Apricot, ready to eat 3 whole
Avocado Half an avocado
Banana chips 1 handful
Banana, fresh 1 medium banana
Blackberries 1 handful (9 to 10 blackberries)
Blackcurrants 4 heaped tablespoons
Blueberries 2 handfuls (4 heaped tablespoons)
Cherries, canned 11 cherries (3 heaped tablespoons) - assume jars of cherries are the same
Cherries, dried 1 heaped tablespoon
Cherries, fresh 14 cherries
Clementines 2 clementines
Currants, dried 1 heaped tablespoon
Damsons 5 to 6 damsons
Dates, fresh 3 dates
Fig, dried 2 figs
Fig, fresh 2 figs
Fruit juice 1 x 150ml - No matter how much juice you have it only counts as one portion!
Fruit salad, canned 3 heaped tablespoons (Get it in juice)
Fruit salad, fresh 3 heaped tablespoons
Fruit smoothie 1 x 150ml
Gooseberries 1 handful
Grapefruit segments,
canned 3 heaped tablespoons (8 segments)
Grapefruit, fresh Half a grapefruit
Grapes 1 handful
Kiwi fruit 2 Kiwi fruit
Kumquat 6-8 kumquats
Lychee, canned 6 lychees
Lychee, fresh 6 lychees
Mandarin orange,
canned 3 heaped tablespoons
Mandarin orange, fresh 1 medium orange
Mango 2 slices (2-inch slice)
Melon 1 slice (2-inch slice)
Mixed fruit, dried 1 heaped tablespoon
Nectarine 1 nectarine
Orange 1 orange
Passion fruit 5 to 6 fruit
Paw paw (papaya),
fresh 1 slice
Peach, canned 2 halves or 7 slices
Peach, dried 2 halves
Peach, fresh 1 medium peach
Peach, ready to eat 2 halves
Pear, canned 2 halves or 7 slices
Pear, dried 2 halves
Pear, fresh 1 medium pear
Pear, ready to eat 2 halves
Pineapple, canned 2 rings or 12 chunks
Pineapple, crushed 3 tablespoons
Pineapple, dried 1 heaped tablespoon
Pineapple, fresh 1 large slice
Plum 2 medium plums
Prune, canned 6 prunes
Prune, dried 3 prunes
Prune, ready to eat 3 prunes
Raisins 1 tablespoon
Raspberries, canned 20 raspberries
Raspberries, fresh 2 handfuls
Rhubarb, canned chunks 5 chunks
Rhubarb, cooked 2 heaped tablespoons
Satsuma 2 small satsumas
Sharon fruit 1 sharon fruit
Strawberry, canned 9 strawberries
Strawberry, fresh 7 strawberries
Sultanas 1 heaped tablespoon
Tangerine 2 small tangerines

Vegetables
Portion equivalent to 80g
(As eaten. Edible portion, and drained if canned.)
Ackee, canned 3 heaped tablespoons
Artichoke 2 globe hearts
Asparagus, canned 7 spears
Asparagus, fresh 5 spears
Aubergine 1/3rd aubergine
Beans, black eye, cooked 3 heaped tablespoons
Beans, broad, cooked 3 heaped tablespoons
Beans, butter, cooked 3 heaped tablespoons
Beans, cannelloni, cooked 3 heaped tablespoons
Beans, French, cooked 4 heaped tablespoons
Beans, kidney, cooked 3 heaped tablespoons
Beans, runner, cooked 4 heaped tablespoons
Beansprouts, fresh 2 handfuls
Beetroot, bottled 3 ‘baby’ whole, or 7 slices
Broccoli 2 spears
Brussel sprouts 8 Brussel sprouts
Cabbage 1/6th small cabbage or 2 handfuls sliced
Cabbage, shredded 3 heaped tablespoons
Carrots, canned 3 heaped tablespoons
Carrots, fresh, slices 3 heaped tablespoons
Carrots, shredded 1/3 cereal bowl
Cauliflower 8 florets
Celery 3 sticks
Chick peas 3 heaped tablespoons
Chinese leaves 1/5th ‘head Chinese leaves
Courgettes Half a large courgette
Cucumber 2-inch piece
Curly kale, cooked 4 heaped tablespoons
Karela Half a karela - This is bitter melon.gourd.
Leeks 1 leek (white portion only)
Lentils 3 tablespoons
Lettuce (mixed leaves) 1 cereal bowl
Mangetout 1 handful
Mixed vegetables, frozen 3 tablespoons
Mushrooms, button 14 button or 3 handfuls of slices, 3-4 heaped tablespoons
Mushrooms, dried 2 tablespoons or handful porcini
Okra 16 medium
Onion, dried 1 heaped tablespoon
Onion, fresh 1 medium onion
Parsnips 1 large
Peas, canned 3 heaped tablespoons
Peas, fresh 3 heaped tablespoons
Peas, frozen 3 heaped tablespoons
Pepper, canned Half a pepper
Pepper, fresh Half a pepper
Pigeon peas, canned 3 heaped tablespoons
Radish 10 radishes
Spinach, cooked 2 heaped tablespoons
Spinach, fresh 1 cereal bowl
Spring greens, cooked 4 heaped tablespoons
Spring onion 8 onions
Sugarsnap peas 1 handful
Swede, diced and cooked 3 heaped tablespoons
Sweetcorn, baby 6 baby corn
Sweetcorn, canned 3 heaped tablespoons
Sweetcorn, on the cob 1 cob
Tomato puree 1 heaped tablespoon
Tomato, canned plum 2 whole
Tomato, fresh 1 medium, or 7 cherry
Tomato, sundried 4 pieces