How to get your 5 A DAY

Fruit and vegetables

Why is eating fruit and veg important?

Vegetables and fruit are vital for your health. They contain fibre, vitamins, minerals and antioxidants – some of which can’t be found in any other type of food. Not only that, many fruit and vegetables are also low in calories, meaning they can help you stay a healthy weight.

Does fruit juice count as 1 of my 5 A DAY?

A small (150ml) glass of fruit juice does count as 1 of your 5 A DAY. However, because juiced fruit has a higher concentration of sugar and less fibre, juice only counts as 1 portion even if you drink 2 or more glasses a day. Choose unsweetened versions or make your own at home with vegetables!

Can I include baked beans in my 5 A DAY?

Beans and pulses, such as chickpeas, count as 1 of your 5 A DAY, but, like fruit juice, they only count as 1 portion however much you eat.

Beans and pulses don’t contain as many vitamins and minerals as other varieties of fruit and vegetables, but they are great sources of fibre and protein.

Do canned and frozen veg and fruit count?

Stocking up on canned and frozen veg is a cheap and easy way of getting your 5 A DAY. As well as family favourites like peas and sweetcorn, many other vegetables are readily available canned or frozen, including green beans, carrots, broccoli, cauliflower, peppers and mushrooms. Choose those canned in water without added salt or sugar.

Is dried fruit a good snack?

Dried fruit such as raisins, apricots, prunes and cranberries can help you reach your target. These fruits are good snack options but be aware of the high sugar content of dried fruit.

Do sweet potatoes count?

Sweet potatoes can be part of your 5 A DAY, but white potatoes, yams, plantain and cassava don’t count because they contain a lot of starch – they should be eaten as the carbohydrate part of your meal instead. However, don’t think that spuds can’t form part of a healthy diet – they’re nutritious, low in fat, and rich in vitamins C and B6.

Is it OK to eat all fruit and no veg?

As fruit and vegetables contain different vitamins and minerals, it’s good to mix them up as much as possible. Aim for a range of colours and don’t be afraid to try new tastes – how about green kale, yellow peppers, orange apricots, purple carrots or blueberries?

Should I eat more than 5 A DAY?

The government actually recommends eating AT LEAST 5 portions of fruit or veg a day, so aiming for more is a good idea. For cancer prevention, we recommend reshaping your plate, and making plant foods the base of each meal. In fact, 5 A DAY is a fairly modest recommendation – it’s seven-a-day in Australia.

How can I eat more fruit and veg?

If eating 5 portions a day seems like a big challenge, then start slowly, and try to add 1 at a time. If you can make eating fruit and vegetables part of your routine (how about a breakfast banana or berries for a snack?) you may be surprised at how quickly and easily you can eat more.

Browse 5 A DAY resources on our website

> What is a 5 A DAY portion? poster
> Our cancer prevention recommendation: enjoy more grains, veg, fruit and beans

Eat Move Learn

Our resources for families include recipes to cook with kids, fun activities and amazing facts about food.

> Grow your own fruit and veg
> Have fun cooking
> Learn what’s in season and much more