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Getting #HealthyTogether: 5-a-day

We’d bet our bottom dollar on the fact that you’ve been told at some point in your life that you should be eating five portions of fruit or veg a day, but do you know why, or even how big a portion is for that matter?

Well first up, here’s a few reasons why you should aim for five portions:
• It may lower your risk of developing some diseases
• They are high in vitamins and minerals
• Eating more fruit and veg is the second most important cancer prevention strategy
• They contain phytochemicals and antioxidants that are essential for good health
• Fruit and veg are naturally low in calories and high in fibre, and so could help you maintain a healthier weight
• Fruit and veg are naturally high in vitamin C, which is needed for a healthy immune system and also aids in the absorption of iron

Now you know the ins and outs of why you should eat five portions, let’s get back to basics for a second, because how big even is a portion?

Well one portion for an adult is 80g, but for a child, a portion is roughly the size of their palm. If you don’t carry a set of scales round with you however, here’s a simple guide on fruit and veg portions, where 80g equals:

• One banana, orange, pear or apple or a similar sized fruit
• Half a large grapefruit or avocado
• A slice of large fruit, such as melon or pineapple
• Two satsumas, plums or similar sized fruit
• A handful of grapes, cherries or berries
• One heaped tablespoon of dried fruit, such as raisins and apricots
• Three heaped tablespoons of fruit salad (fresh/tinned in fruit juice) or stewed fruit

• Three heaped tablespoons of veg (raw, cooked, frozen or tinned)
• Three heaped tablespoons of beans and pulses, such as baked or kidney beans (however much you eat, beans and pulses only count as one of your 5-a-day portions)
• One dessert bowl of salad

So that’s your 5-a-day in the bag but stay tuned for the next piece in our our Getting #HealthyTogether series will take a look at snacking and how to fill the gap between meals in a healthy way.

For more tips and ideas on staying fit and healthy, enrol at one of our Healthy Together courses. Find out when and where they are next being held by contacting the Project Co-ordinator, Debbie Boulter on or give her a call on 01792 556561

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