Fruity facts

• What exactly is fruit?
• Why should I eat more fruit?
• What is a portion?
• What is the rainbow rule?
• How can I get my 5 A DAY?
• Where can I find more fruity facts?

What exactly is fruit?

Fruit is the fleshy and often sweet part of a flowering plant or tree that contains its seeds.

back to top

Why should I eat more fruit?

Fruit contains a wide range of vitamins, minerals, fibre and other phytochemicals – naturally occurring plant compounds that can be beneficial to your health by protecting cells in the body from damage that can lead to cancer.

back to top

What is a portion?

Fresh, frozen, dried and tinned fruit and vegetables all count towards your 5 A DAY. Healthier choices are tinned fruit in natural juice, and tinned vegetables in water.

One adult portion is equivalent to:

• 1 whole apple or banana
• 2 whole plums or satsumas
• A handful of grapes or berries
• 3 tablespoons of cooked vegetables such as carrots, peas or sweetcorn
• 1 cereal bowl of mixed salad

An easy way to remember what a portion is, is to think of it as a handful – this works for both adults and children!

back to top

What is the rainbow rule?

Many of the bright rainbow colours we see in fruit come from phytochemicals. By choosing a variety of different coloured foods not only will our meals look more appetising but they will also be providing us with the best possible mix of health-enhancing nutrients.

Children can make the Fruity Friday spinner from our Key Stage 2 activity sheet to give them ideas of different coloured fruits which they could eat.

back to top

How can I get my 5 A DAY?

Following one or two of these simple suggestions each day will boost your fruit and vegetable intake and make sure you are well on your way to 5 A DAY!

Breakfast

• Add a sliced banana, handful of berries or dried fruit to your cereal
• Make a fruit smoothie using low-fat yoghurt and fresh fruit such as
  mangoes or berries

Healthy snacks

• A handful of cherry tomatoes
• Celery or carrot sticks with reduced-fat houmous or salsa

Main meal

• Include at least 2 portions of vegetables with main meals
• Add extra vegetables to curries, casseroles, pasta and rice dishes

back to top

Where can I find more fruity facts?

The A-Z of Fruit & Veg on our Great Grub Club website is full of fun facts to help children learn more about different fruits and vegetables.

Download our colourful fruity factsheet to hand out at your Go Bananas on Fruity Friday event to provide people with easy ways they can include more fruit and vegetables in their diet.

Also, display our 5 A DAY portions poster to help people understand what a portion of fruit or vegetables looks like.

back to top

Further reading

• What is Fruity Friday?
• Get involved in Fruity Friday
• Frequently asked questions

back to top