Fruit and vegetables are a good source of fibre, vitamins and minerals. Aim to have at least five portions of fruit, vegetables or salad every day. To get the best health benefits, your portions should include a variety of different coloured fruit, vegetables or salad. These can be fresh, frozen or tinned – in unsalted water.

In general, vegetables and salads do not raise blood glucose levels. If you are struggling to eat five portions, try at least two portions to begin with. It’s important to know that potatoes and other related vegetables such as yams and cassava do not count as vegetables. This is because they are classified as starchy foods.

The list below my help you remember what counts as a portion of your recommended five portions of fruit and vegetables a day.

Vegetables and salad

One portion is:

• three tablespoons (80g or 3oz) of vegetables, such as carrots or peas
• a small bowl of salad.

Fruit

Although fruit is a natural source of sugar and will raise blood glucose levels, it is an important part of achieving a healthy balanced diet. Remember to spread your fruit intake over the day, either at a meal or as a snack.

A portion of fruit is:

• one large slice of melon
• one slice pineapple
• a quarter of a paw-paw
• one third of a mango
• one medium sized apple
• one nectarine
• one medium sized orange
• one medium sized pear
• one small banana
• one peach
• one tablespoon (15g or ½ oz) dried fruit, including raisins, sultanas or currants
• three heaped tablespoons (80g or 3 oz) of tinned fruit
• six tablespoons of stewed apple without sugar
• two figs (fresh or dried)
• two kiwi fruits
• two medium plums
• three satsumas, clementine’s or mandarins
• three dates
• three apricots (dried or fresh)
• three to four medium prunes
• five to six passion fruit
• five to six damsons
• six lychees
• 10 grapes
• 14 cherries. 

Other tips

• Keep unsweetened fruit juice or fruit smoothies to a maximum of 100mls per day.
• Used tinned fruit in juice and not in syrup.
• Some fruits are lower in natural sugars and you can eat more generous portions, for example blueberries, blackberries, blackcurrants, cranberries, gooseberries, red currants, lemons, loganberries, raspberries, rhubarb and strawberries.