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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
Fruit
Portion equivalent to 80g
(As eaten, edible portion, drained if canned)
Apple: dried rings
4 rings
Apple: fresh
1 medium apple
Apple: puree
2 heaped tablespoons
Apricot: canned
6 halves
Apricot: dried
3 whole
Apricot: fresh
3 apricots
Apricot: ready to eat
3 whole
Avocado
Half an avocado
Banana chips
1 handful
Banana: fresh
1 medium banana
Blackberries
1 handful (9 to 10 blackberries)
Blackcurrants
4 heaped tablespoons
Blueberries
2 handfuls (4 heaped tablespoons)
Cherries: canned
11 cherries (3 heaped tablespoons)
Cherries: dried
1 heaped tablespoon
Cherries: fresh
14 cherries
Clementines
2 clementines
Currants: dried
1 heaped tablespoon
Damsons
5 to 6 damsons
Dates: fresh
3 dates
Fig: dried
2 figs
Fig: fresh
2 figs
Fruit juice
1 medium glass (150ml)
Fruit salad: canned
3 heaped tablespoons
Fruit salad: fresh
3 heaped tablespoons
Fruit smoothie
1 medium glass (150ml)
Gooseberries
1 handful
Grapefruit segments: canned
3 heaped tablespoons (8 segments)
Grapefruit: fresh
Half a grapefruit
Grapes
1 handful
Kiwi fruit
2 kiwi fruit
Kumquat
6-8 kumquats
Lychee: canned
6 lychees
Lychee: fresh
6 lychees
Mandarin orange: canned
3 heaped tablespoons
Mandarin orange: fresh
1 medium orange
Mango
2 slices (2-inch slice)
Melon
1 slice (2-inch slice)
Mixed fruit: dried
1 heaped tablespoon
Nectarine
1 nectarine
Orange
1 orange
Passion fruit
5 to 6 fruit
Paw Paw (papaya): fresh
1 slice
Peach: canned
2 halves or 7 slices
Peach: dried
2 halves
Peach: fresh
1 medium peach
Peach: ready to eat
2 halves
Pear: canned
2 halves or 7 slices
Pear: dried
2 halves
Pear: fresh
1 medium pear
Pear: ready to eat
2 halves
Pineapple: canned
2 rings or 12 chunks
Pineapple: crushed
3 tablespoons
Pineapple: dried
1 heaped tablespoon
Pineapple: fresh
1 large slice
Plum
2 medium plums
Prune: canned
6 prunes
Prune: dried
3 prunes
Prune: ready to eat
3 prunes
Raisins
1 tablespoon
Raspberries: canned
20 raspberries
Raspberries: fresh
2 handfuls
Rhubarb: canned chunks
5 chunks
Rhubarb: cooked
2 heaped tablespoons
Satsuma
2 small satsumas
Sharon fruit
1 sharon fruit
Strawberry: canned
9 strawberries
Strawberry: fresh
7 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: canned
3 heaped tablespoons
Artichoke
2 globe hearts
Asparagus: canned
7 spears
Asparagus: fresh
5 spears
Aubergine
1/3rd aubergine
Beans, black eye: cooked
3 heaped tablespoons
Beans, broad: cooked
3 heaped tablespoons
Beans, butter: cooked
3 heaped tablespoons
Beans, cannelloni: cooked
3 heaped tablespoons
Beans, French: cooked
4 heaped tablespoons
Beans, kidney: cooked
3 heaped tablespoons
Beans, runner: cooked
4 heaped tablespoons
Beansprouts: fresh
2 handfuls
Beetroot: bottled
3 'baby' whole, or 7 slices
Broccoli
2 spears
Brussel sprouts
8 Brussel sprouts
Cabbage
1/6th small cabbage or 2 handfuls sliced
Cabbage: shredded
3 heaped tablespoons
Carrots: canned
3 heaped tablespoons
Carrots: fresh slices
3 heaped tablespoons
Carrots: shredded
1/3 cereal bowl
Cauliflower
8 florets
Celery
3 sticks
Chick peas
3 heaped tablespoons
Chinese leaves
1/5th 'head Chinese leaves
Courgettes
Half a large courgette
Cucumber
2-inch piece
Curly kale: cooked
4 heaped tablespoons
Karela
Half a karela
Leeks
1 leek (white portion only)
Lentils
3 tablespoons
Lettuce (mixed leaves)
1 cereal bowl
Mangetout
1 handful
Mixed vegetables: frozen
3 tablespoons
Mushrooms: button
14 button or 3 handfuls of slices, 3-4 heaped tablespoons
Mushrooms: dried
2 tablespoons or handful porcini
Okra
16 medium
Onion: dried
1 heaped tablespoon
Onion: fresh
1 medium onion
Parsnips
1 large
Peas: canned
3 heaped tablespoons
Peas: fresh
3 heaped tablespoons
Peas: frozen
3 heaped tablespoons
Pepper: canned
Half a pepper
Pepper: fresh
Half a pepper
Pigeon peas: canned
3 heaped tablespoons
Radish
10 radishes
Spinach: cooked
2 heaped tablespoons
Spinach: fresh
1 cereal bowl
Spring greens: cooked
4 heaped tablespoons
Spring onion
8 onions
Sugarsnap peas
1 handful
Swede: diced and cooked
3 heaped tablespoons
Sweetcorn: baby
6 baby corn
Sweetcorn: canned
3 heaped tablespoons
Sweetcorn: on the cob
1 cob
Tomato puree
1 heaped tablespoon
Tomato: canned plum
2 whole
Tomato: fresh
1 medium, or 7 cherry
Tomato: sundried
4 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

Read the Juiceland Fruit and Vegetable guide click here



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Office Hours: 9.30 am - 5.00 pm Monday to Thursday, Friday 9.30 am - 4.00 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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