Just Eat More 5 A DAY: what’s it all about?

Just Eat More

Add flavour to a g Eating a variety of fruit and vegetables, whether
Frozen fruit
sandwich – throw fresh, frozen, canned or dried, can all count and veg count
in some lettuce towards your 5 A DAY. And, eating 5 A DAY may towards your
and sliced tomato. help to reduce the risk of heart disease, stroke 5 A DAY.
and some cancers.

g Eating a variety of fruit and vegetables will give

What counts? you plenty of vitamins and minerals. They are also
a good source of fibre and other essential nutrients,
g Fresh, frozen, chilled, canned, 100% juice, and all of which are important for your health.
Just Eat More
dried fruit and vegetables all count.
(fruit & veg)
g A portion of your 5 A DAY weighs approximately
80 grams, which is roughly a handful. nhs.uk/5aday
g Potatoes and other related vegetables such as Just Eat More Just Eat More
yams and cassava do not count, because they are For a healthier Have a glass

g
classified as starchy foods.
snack try dipping (150ml) of 100% Look out for the
The fruit and vegetables contained in convenience veg sticks into fresh juice with
foods – such as ready meals, pasta sauces, soups a dip. your lunch. 5 A DAY portion indicator
and puddings – can contribute to 5 A DAY.
g Convenience foods can also be high in added salt,
on food packets
Where you see the portion indicator, it will feature how
sugar or fat – which should only be eaten in
many portions of fruit or veg are in each serving.
moderation – so it’s important to always check the
nutrition information on food labels.

For more 5 A DAY

Just Eat More
information and tips, visit:
nhs.uk/5aday For a healthier
dessert try tinned Are you getting your 5 A DAY?
peaches in their 1. How many portions of fruit* Portions 1 portion 2 portions
Eating 5 portions of
own juice. do you eat on a typical day? of fruit

fruit and vegetables 2. How many portions of

vegetables* do you eat on a
Portions of Just Eat More
every day may help vegetables
typical day? Feel like a snack?
reduce the risk of
heart disease, stroke (One portion = approximately 80 grams) Reach for an
and some cancers. * See overleaf for examples of fruit and veg portion sizes. apple instead

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No. 019686/30
Add up the numbers from your of chocolate.
answers to questions 1 and 2:
nhs.uk/5aday
If the total is 5 portions or more, that’s great. Remember,
Remember, frozen, you need to eat a variety of fruit and vegetables. Eat a variety of fruit and

Fax: +44 (0)207 924 5149, www.zcard.com

canned, 100% juice,
If your total is less than 5 portions, then have a look at the
plus dried fruit and
5 A DAY website for more hints and tips on how you can
vegetables, and aim for
veg all count as well
as fresh produce. reach your 5 A DAY: nhs.uk/5aday at least 5 A DAY.
289557 1M AUG 08
Eat 5 A DAY – what counts as 1 portion?

1 medium apple 3 celery sticks 12 a large courgette 8 cauliflower florets 3 heaped tbsp of 8 Brussels sprouts
canned sweetcorn

12 chunks of pineapple 1 slice (2-inch slice) 2 kiwi fruit 12 an avocado 7 cherry tomatoes 1 medium pear
of melon

3 heaped tbsp of 1 medium onion 1 handful of chopped 2 broccoli florets 1 handful of 3 whole dried apricots
cooked kidney beans carrot sticks vegetable sticks

2 small satsumas 16 medium okra 2 medium plums 1 leek 1 medium banana 3 heaped tbsp of
fresh or frozen peas

nhs.uk/5aday