Adult portion size examples - approximately equivalent to 80g in weight
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1 FRUIT - Adult portion size = 80g Fruit (Always check labels for additives) Adult portion size examples - approximately equivalent to 80g in weight (As eaten, edible portion, drained if canned) Apple: fresh 1 medium apple Apple: puree 2 heaped tablespoons Apricot: canned 6 halves Apricot: fresh 3 apricots Avocado Half an avocado 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 () Cherries: fresh 14 cherries Clementines 2 clementines Damsons 5 to 6 damsons Dates: fresh 3 dates Fig: fresh 2 figs Fruit juice: 100% unsweetened 1 medium (150ml) glass of unsweetened 100% fruit juice can count as a portion. Juices can only count as a maximum of one of your 5 A DAY, however much you drink. Fruit salad:
2 canned TFruit salad:t fresh TFruit smoothie T 1 medium glass (150ml) One smoothie containing all the edible pulped fruit or vegetable may count as more than one 5 A DAY portion, but this depends on the quantity of fruits or vegetables and/or juice used, as well as how the smoothie has been made. For a single smoothie to qualify as being two portions, it must contain either: at least 80g of one variety of whole fruit and/or vegetable and at least 150ml of a different variety of 100% fruit and/or vegetable juice, or a minimum of 80g of one variety of whole fruit and/or vegetable and at least 80g of another variety of whole fruit and/or vegetable. Smoothies can only count as a maximum of two of your 5 A DAY, however much you drink. TGooseberries T 1 handful TGrapefruit segments:t canned (8 segments) TGrapefruit:T fresh Half a grapefruit TGrapes T 1 handful TKiwi fruit T 2 kiwi fruit TKumquat T 6-8 kumquats TLychee:T canned 6 lychees TLychee:T fresh 6 lychees TMandarin orange:t canned TMandarin orange:t fresh 1 medium orange TMango: fresh T 2 slices (2-inch slice)
3 Melon 1 slice (2-inch slice) Nectarine 1 nectarine Orange 1 orange Passion fruit 5 to 6 fruit Pawpaw (papaya): fresh 1 slice Peach: canned 2 halves or 7 slices Peach: fresh 1 medium peach Peach: ready to eat 2 halves Pear: canned 2 halves or 7 slices Pear: fresh 1 medium pear Pear: ready to eat 2 halves Pineapple: canned 2 rings or 12 chunks Pineapple: crushed 3 tablespoons Pineapple: fresh 1 large slice Plum 2 medium plums Prune: canned 6 prunes Prune: ready to eat 3 prunes Raspberries: canned 20 raspberries Raspberries: fresh 2 handfuls Rhubarb: canned chunks 5 chunks Rhubarb: 2 heaped tablespoons
4 Satsuma 2 small satsumas Sharon fruit 1 sharon fruit Strawberry: canned 9 strawberries Strawberry: fresh 7 strawberries Sultanas Tangerine 2 small tangerines Tomato puree Tomato: canned plum 2 whole Tomato: fresh 1 medium, or 7 cherry
5 DRIED FRUIT Adult portion sizes = 30g Dried fruit (Always check labels for additives) Adult portion size examples - approximately equivalent to 30g in weight (Reconstituted weight) Apple: dried rings 4 rings Apricot: dried 3 whole Banana chips dried 1 handful Cherries: dried Cranberries: dried Currants: dried Fig: dried 2 figs Mango: dried Mixed fruit: dried Peach: dried 2 halves Pear: dried 2 halves Pineapple: dried Prune: dried 3 prunes Raisins 1 tablespoon Tomato: sundried 4 pieces
6 VEGETABLES Adult portion size = 80g Vegetable (Always check labels for additives) Adult portion size examples - approximately equivalent to 80g in weight (As eaten, edible portion, drained if canned) Ackee: canned Artichoke 2 globe hearts Asparagus: canned 7 spears Asparagus: fresh 5 spears Aubergine/Eggplant 1/3rd aubergine Beans, barlotti: Beans, black eye: Beans, broad: Beans, butter: Beans, cannellini:
7 Beans, French: 4 heaped tablespoons Beans, kidney: Beans, pinto: Beans, runner: 4 heaped tablespoons Beans, soya: Beansprouts: fresh 2 handfuls Beetroot: bottled 3 'baby' whole, or 7 slices Beetroot: fresh 3 'baby' whole, or 7 slices Broccoli 2 spears Brussels sprouts 8 Brussels sprouts Butternut squash: diced and Cabbage 1/6th small cabbage or 2 handfuls sliced
8 Cabbage: shredded Carrots: canned Carrots: fresh slices Carrots: shredded 1/3 cereal bowl Cauliflower 8 florets Celery 3 sticks Chickpeas: Chinese leaves 1/5th 'head Chinese leaves Courgettes Half a large courgette Cucumber 2-inch piece Curly kale: 4 heaped tablespoons Karela Half a karela Leeks 1 leek (white portion only) Lentils 3 tablespoons Lettuce (mixed leaves) 1 cereal/dessert bowl Mange-tout 1 handful Marrow: diced and Mixed vegetables: frozen 3 tablespoons
9 Mushrooms: button 14 button or 3 handfuls of slices, 3-4 heaped tablespoons Mushrooms: dried 2 tablespoons or handful porcini Okra 16 medium Onion 1 medium onion Pak choi (Chinese cabbage): shredded Parsnips 1 large Peas: canned Peas: fresh Peas: frozen Pepper: canned Half a pepper Pepper: fresh Half a pepper Pigeon peas: canned Pumpkin: diced and Radish 10 radishes Spinach: 2 heaped tablespoons Spinach: fresh 1 cereal bowl Spring greens: 4 heaped tablespoons Spring onion 8 onions Sugarsnap peas 1 handful Swede: diced and Sweet potato 1 large
10 TSweetcorn:T baby 6 baby corn TSweetcorn:T canned TSweetcorn:T on the cob 1 cob Tomato pureet Tomato:T canned plum 2 whole Tomato:T fresh 1 medium, or 7 cherry Turnip:T diced and TVegetable juice: 100% unsweetenedt 1 medium (150ml) glass of unsweetened 100% vegetable juice can count as a portion. Juices can only count as a maximum of one of your 5 A DAY, however much you drink. TVegetable smoothie T 1 medium glass (150ml) One smoothie containing all the edible pulped fruit or vegetable may count as more than one 5 A DAY portion, but this depends on the quantity of fruits or vegetables and/or juice used, as well as how the smoothie has been made. For a single smoothie to qualify as being two portions, it must contain either: at least 80g of one variety of whole fruit and/or vegetable and at least 150ml of a different variety of 100% fruit and/or vegetable juice, or a minimum of 80g of one variety of whole fruit and/or vegetable and at least 80g of another variety of whole fruit and/or vegetable. Smoothies can only count as a maximum of two of your 5 A DAY, however much you drink. TWatercress: fresht 1 cereal/dessert bowl
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