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5 A Day - Juiceland
 

NHS 5 A Day Logo

5 A Day - What Counts

Almost all fruit and vegetables count towards your 5 A DAY. What's more there's no limit to how much you can consume - so the more you eat, the better. It's also good to know that you should eat a variety of fruit and vegetables to get the maximum nutritional benefits. This is because they each contain different combinations of fibre, vitamins, minerals and other nutrients. Besides, eating the same ones every day would be boring.

You probably won't have to dramatically change your diet to reach the recommended amount of fruit and veg you should eat. From takeaways to ready meals, fruit and vegetables can be found in many things you eat, you just need to know where to look.

HOWEVER!! Ready meals, convenience foods and takeaways are often high in added salt, sugar or fat and should only be eaten in moderation - so it's important to check the nutritional information on food labels.

Have a look at the following guidelines and you'll soon be on your way to 5 A DAY:

5 A Day   Fresh, frozen, chilled, canned, 100% juice and smoothies all count, as do dried fruit and vegetables

5 A Day   Fruit and vegetables don't have to be eaten on their own to count. You can also include any vegetables found in soups, stews, sandwiches and other dishes

5 A Day   Fruit and vegetables contained in convenience foods like ready meals, pasta sauces, soups and puddings, also contribute to your 5 A DAY. However, these ready-made foods can be high in salt, sugar and fat, which should only ever be eaten in moderation, so it's important to check the nutrition information on the labels and packaging

5 A Day   Dietary supplements like vitamins and minerals do not count towards 5 A DAY. This is because many dietary supplements don't have the same nutritional benefits as fruit and vegetables

5 A Day   Potatoes and other related vegetables such as yams and cassava do not count. This is because they are classified as starchy foods


Portion sizes

The guide below will give you an indication of what a portion size should be, what counts and what doesn’t.

(These portion sizes are for adults. Children under five should also eat at least 5 portions of a variety of fruit and vegetables a day, but the sizes may be smaller.)

Portion guide tables

5 A Day Quick Guide  Quick Guide to Fruit and Veg

5 A Day Fruit Guide  Everyday fruit

5 A Day Vegetable Guide  Everyday vegetables

5 A Day Top Tips  Top Tips

5 A Day Top Tips  Free Downloads

Quick guide to fruit portions:

Fresh fruit:

5 A Day Guide  Small-sized fruit: 2 or more, for example 2 plums, 2 satsumas, 3 apricots, 2 kiwi fruit, 7 strawberries, 14 cherries, 6 lychees

5 A Day Guide  Medium-sized fruit: 1 medium fruit, such as 1 apple, banana, pear, orange, nectarine, or 1 sharon fruit

5 A Day Guide  Large fruits: half a grapefruit, 1 slice of papaya, 1 slice of melon (2-inch slice), 1 large slice of pineapple, 2 slices of mango (2-inch slices)

Dried fruit:

5 A Day Guide  1 tablespoon of raisins, currants, sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes, 1 handful of banana chips

Tinned fruit:

5 A Day Guide  Roughly the same quantity of fruit that you would eat as a fresh portion: 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit

Juices:

5 A Day Guide  A glass (150ml) of 100% juice (fruit or vegetable juice or smoothie) counts as 1 portion, but you can only count juice as 1 portion per day, however much you drink. This is mainly because it contains very little fibre. Also, the juicing process 'squashes' all the natural sugars out of the cells that normally contain them, which can be harmful for teeth - especially if you drink a lot of it in between meals

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Quick guide to vegetable portions:

Green vegetables:

5 A Day Guide  2 broccoli spears, 8 cauliflower florets, 4 heaped tablespoons of kale, spring greens or green beans

Cooked vegetables:

5 A Day Guide  3 heaped tablespoons of cooked vegetables such as carrots, peas or sweetcorn

Salad vegetables:

5 A Day Guide  3 sticks of celery, 2 inch piece of cucumber, 1 medium tomato, 7 cherry tomatoes

Tinned and frozen vegetables:

5 A Day Guide  Roughly the same quantity as you would eat as a fresh portion. For example, 3 heaped tablespoons of tinned or frozen carrots, peas or sweetcorn

Pulses and beans:

5 A Day Guide  3 heaped tablespoons of baked beans, haricot beans, kidney beans, cannelloni beans, butter beans or chick peas. Remember that beans and pulses do count, but only as 1 of the 5 portions, no matter how much you eat

Potatoes and other related root vegetables:

5 A Day Guide  Because they are considered a 'starchy' food, potatoes don't count towards your 5 A DAY. (Starchy foods are foods like potatoes, rice, pasta and bread.) We’re not suggesting you don’t eat them, but they should form the ‘starchy carbohydrate’ part of your meal

All adults and children over five years of age should be encouraged to eat a varied, balanced diet that is low in fat, salt and added sugars. This means a diet which includes a wide variety of foods, plenty of fruit and vegetables and starchy foods (such as bread, rice, potatoes and pasta), moderate amounts of meat and/or alternatives and moderate amounts of milk and dairy products.

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Everyday fruit

Examples of portion sizes of everyday fruit
FruitPortion equivalent to 80g
(As eaten, edible portion, drained if canned)
Apple: dried rings4 rings
Apple: fresh1 medium apple
Apple: puree2 heaped tablespoons
Apricot: canned6 halves
Apricot: dried3 whole
Apricot: fresh3 apricots
Apricot: ready to eat3 whole
AvocadoHalf an avocado
Banana chips 1 handful
Banana: fresh1 medium banana
Blackberries 1 handful (9 to 10 blackberries)
Blackcurrants 4 heaped tablespoons
Blueberries 2 handfuls (4 heaped tablespoons)
Cherries: canned11 cherries (3 heaped tablespoons)
Cherries: dried1 heaped tablespoon
Cherries: fresh14 cherries
Clementines 2 clementines
Currants: dried1 heaped tablespoon
Damsons 5 to 6 damsons
Dates: fresh3 dates
Fig: dried2 figs
Fig: fresh2 figs
Fruit juice 1 medium glass (150ml)
Fruit salad: canned3 heaped tablespoons
Fruit salad: fresh3 heaped tablespoons
Fruit smoothie 1 medium glass (150ml)
Gooseberries 1 handful
Grapefruit segments: canned3 heaped tablespoons (8 segments)
Grapefruit: freshHalf a grapefruit
Grapes 1 handful
Kiwi fruit 2 kiwi fruit
Kumquat 6-8 kumquats
Lychee: canned6 lychees
Lychee: fresh6 lychees
Mandarin orange: canned3 heaped tablespoons
Mandarin orange: fresh1 medium orange
Mango 2 slices (2-inch slice)
Melon 1 slice (2-inch slice)
Mixed fruit: dried1 heaped tablespoon
Nectarine 1 nectarine
Orange 1 orange
Passion fruit 5 to 6 fruit
Paw Paw (papaya): fresh1 slice
Peach: canned2 halves or 7 slices
Peach: dried2 halves
Peach: fresh1 medium peach
Peach: ready to eat2 halves
Pear: canned2 halves or 7 slices
Pear: dried2 halves
Pear: fresh1 medium pear
Pear: ready to eat2 halves
Pineapple: canned2 rings or 12 chunks
Pineapple: crushed3 tablespoons
Pineapple: dried1 heaped tablespoon
Pineapple: fresh1 large slice
Plum 2 medium plums
Prune: canned6 prunes
Prune: dried3 prunes
Prune: ready to eat3 prunes
Raisins 1 tablespoon
Raspberries: canned20 raspberries
Raspberries: fresh2 handfuls
Rhubarb: canned chunks5 chunks
Rhubarb: cooked2 heaped tablespoons
Satsuma2 small satsumas
Sharon fruit 1 sharon fruit
Strawberry: canned9 strawberries
Strawberry: fresh7 strawberries
Sultanas 1 heaped tablespoon
Tangerine 2 small tangerines

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Everyday vegetables

Examples of portion sizes of everyday vegetables
VegetablePortion equivalent to 80g
(As eaten, edible portion, drained if canned)
Ackee: canned3 heaped tablespoons
Artichoke2 globe hearts
Asparagus: canned7 spears
Asparagus: fresh5 spears
Aubergine1/3rd aubergine
Beans, black eye: cooked3 heaped tablespoons
Beans, broad: cooked3 heaped tablespoons
Beans, butter: cooked3 heaped tablespoons
Beans, cannelloni: cooked3 heaped tablespoons
Beans, French: cooked4 heaped tablespoons
Beans, kidney: cooked3 heaped tablespoons
Beans, runner: cooked4 heaped tablespoons
Beansprouts: fresh2 handfuls
Beetroot: bottled3 'baby' whole, or 7 slices
Broccoli2 spears
Brussel sprouts8 Brussel sprouts
Cabbage1/6th small cabbage or 2 handfuls sliced
Cabbage: shredded3 heaped tablespoons
Carrots: canned3 heaped tablespoons
Carrots: fresh slices3 heaped tablespoons
Carrots: shredded1/3 cereal bowl
Cauliflower8 florets
Celery3 sticks
Chick peas3 heaped tablespoons
Chinese leaves1/5th 'head Chinese leaves
CourgettesHalf a large courgette
Cucumber2-inch piece
Curly kale: cooked4 heaped tablespoons
KarelaHalf a karela
Leeks1 leek (white portion only)
Lentils3 tablespoons
Lettuce (mixed leaves)1 cereal bowl
Mangetout1 handful
Mixed vegetables: frozen3 tablespoons
Mushrooms: button14 button or 3 handfuls of slices, 3-4 heaped tablespoons
Mushrooms: dried2 tablespoons or handful porcini
Okra16 medium
Onion: dried1 heaped tablespoon
Onion: fresh1 medium onion
Parsnips1 large
Peas: canned3 heaped tablespoons
Peas: fresh3 heaped tablespoons
Peas: frozen3 heaped tablespoons
Pepper: cannedHalf a pepper
Pepper: freshHalf a pepper
Pigeon peas: canned3 heaped tablespoons
Radish10 radishes
Spinach: cooked2 heaped tablespoons
Spinach: fresh1 cereal bowl
Spring greens: cooked4 heaped tablespoons
Spring onion8 onions
Sugarsnap peas1 handful
Swede: diced and cooked3 heaped tablespoons
Sweetcorn: baby6 baby corn
Sweetcorn: canned3 heaped tablespoons
Sweetcorn: on the cob1 cob
Tomato puree1 heaped tablespoon
Tomato: canned plum2 whole
Tomato: fresh1 medium, or 7 cherry
Tomato: sundried4 pieces

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Top tips

Vegetables 5 A Day
  1. Everyone loves corn on the cob! Buy a pack of mini ones, freeze them and cook them
  2. Peppers, mushrooms, onions or pineapple on your pizza topping count as 1 portion
  3. Liven up soups and sauces with a handful of kidney beans, peas or corn
  4. Ditch the crisps! Chop up sticks of celery, cucumber and sweet pepper and dip them into salsa or guacamole
  5. Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots
  6. Stir in a handful of fresh or frozen vegetables into pasta, soup or noodles
  7. Chop up lots of vegetables and use them in a stir-fry. Quick, easy and super healthy
Fruit 5 A Day
  1. Swap chocolate for apples. They're just as sweet and much better for your teeth or try dehydrating fruits
  2. Eat a piece of fruit or a glass of juice or smoothie every day for a refreshing start to the day
  3. Open a tin of fruit in natural juice for an instant healthy pudding
  4. Don't throw away over ripe fruit - use it to make yourself a delicious Smoothie
  5. For extra sweetness, chop fruit onto your cereal or stir it into desserts
  6. Wash down lunch with a glass of orange juice - a medium glass counts as 1 portion
  7. Make ice-lollies by pouring fruit smoothies, 100% fruit juice or pureed fresh fruit into ice lolly moulds and freezing them

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Kindly borrowed from the NHS 5 A Day Website

Download the Portion Poster, Wallchart and other 5 A Day Goodies click here


Read the Juiceland Fruit and Vegetable guide click here



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Office Hours: 9.30 am - 5.30 pm Monday to Thursday, Friday 9.30 am - 5.00 pm
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Closed Weekends & Bank Holidays

Registered Office: Juiceland Ltd., Unit 13 Ravenhead Business Park, Ravenhead Road, St. Helens. WA10 3DB. United Kingdom.

Tel: 08450 090309 - Local Rate
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Tel: 01744 751487  - National Rate
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Tel: 0044 1744 751 487  - International Rate
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Fax: 01744 611235 - National Rate
VAT Registration Number: GB 851 9840 00
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Company Registration Number: 05722282
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