One medium appleTwo medium apples
You need 80g of fresh fruit or veg for one portion, which is about one apple.
Clementines are small, so you need two for 80g.
A whole avocadoJust half
Avocados are pretty dense, so just half will give you 80g.
One medium peachTwo medium peaches
One medium peach = at least 80g of peach.
Three slicesSeven slices
Yes, tinned fruit counts too. Handy for the apocalypse.
One handfulTwo handfuls
Two handfuls should give you about 80g.
It has to be 100% fruit juice, and no matter how much you drink (above the 150ml) it can only count for one portion in total per day.
You need just 30g of dried fruit to count it as a portion.
One tablespoonThree tablespoons
One tablespoon should be about 30g.
3 whole dried apricots6 whole dried apricots
Three whole apricots should be about 30g.
A tablespoonA handful
Banana chips are pretty light, so you'll need a handful to reach the 30g needed for a portion.
A whole large courgetteJust half a large one
80g of veg is one portion, and half a large courgette should give you that.
A two-inch pieceA six-inch piece
Two inches should give you about 80g of cucumber.
14Mushrooms don't count
Mushrooms do count, and 14 button ones should be around 80g.
A whole oneAbout a third
It'll depend on the size of the aubergine, but on average you'll need to eat a third of one to count it as a portion of veg.
Three heaped tablespoonsSix heaped tablespoons
Just three heaped tablespoons should give you 80g of peas.
A handfulA cereal bowl full
Fresh spinach and other salad leaves are pretty light, so you'll need a bowlful.
One heaped tablespoonTwo heaped tablespoons
Just one heaped tablespoon of tomato puree counts as a portion because its very concentrated – a handy way to top up your fruit and veg intake.
At least 80g of one whole fruit AND 150ml of fruit juice.150ml each of two different fruit juices.
For a single smoothie to qualify as being two portions, it must contain either one portion of whole fruit and/or vegetable and at least 150ml of a different variety of 100% fruit and/or vegetable juice OR one portion of whole fruit and/or vegetable and another portion of a different fruit and/or vegetable. Smoothies can only count as a maximum of two portions, even if you drink a whole carton.
Providing your portion of hummus has at least three heaped tablespoons of chickpeas, it counts for one of your five a day. Beans and pulses (including chickpeas, kidney beans, lentils etc) can only count for one portion a day, no matter how much you eat.
All information taken from the NHS's five a day portion guide.
The key things to remember are:
– Fruit or vegetable juice can only count for one portion a day, no matter how much you drink.
– Smoothies can count for a maximum of two, but make sure they contain enough whole fruit.
– Beans and pulses do count, but only for a maximum of one portion a day.
– Potatoes are generally used as the starchy item in a meal, so don't count. Sweet potatoes do though!