Woman eating apple sketch full#

Woman eating apple sketch full#

They take longer to digest so they can help you feel full for longer. Wholegrain foods usually have more fibre and nutrients. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay.

1 heaped tablespoon of dried fruit like raisins or apricotsįruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass.

3 heaped tablespoons of beans or pulses.

These foods and drinks also count as one portion, but you can only count them once each day:

3 heaped tablespoons of fruit salad or stewed fruit.

1 slice of large fruit like melon or pineapple.

1 apple, banana, pear, orange or other similar sized fruit.

What counts as a portion of fruit and vegetables?

adding a portion of veg to your evening meal.

snacking on a bowl of raw carrots, peppers and cucumbers mid-afternoon.

including a bowl of salad or vegetable soup with your lunch.

enjoying a piece of fruit as a mid-morning snack.

adding chopped bananas to your cereal or toast at breakfast.

It’s easy to get your five a day if you spread your portions through the day. They contain important vitamins and minerals that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion.įruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories. You should eat at least five portions of fruit and vegetables a day.

You can read more about these below, including where to get them and how much you should eat.