5 a day


We all know we should eat our ‘5 a day’ but not many of us actually achieve this. Only 31% of adults and 8% of teenagers are actually achieving 5 portions, with the average intake for adults at 4.2 portions and for teenagers at 2.7 portions each day (National Diet and Nutrition Survey, 2018).

This could be due to lack of time or lack of inspiration. But getting your 5 a day will give you a range of vitamins and nutrients to stay healthy. Fresh, frozen, canned, dried and fruit juices/smoothies all count towards your 5-a-day, so you have plenty of options to choose from.

One portion of fresh fruit or veg is around 80g, 30g if it’s dried fruit, and 150ml for juices or smoothies. Find out more information on what counts as a portion.

To get the benefits of 5 a day, you need to eat a variety of fruits and vegetables to get the benefits of 5 a day, rather than just eating 5 portions of the same type of fruit or veg. Aim for 3 different vegetables and 2 different fruits each day.

There are lots of easy ways to add extra vegetables to your meals e.g. grated carrots or courgettes in spaghetti Bolognese or cauliflower and green beans in your curry. Red peppers go really well in pasta sauce and you can easily mix peas or spring onions into mashed potato. Or simply pop some crunchy lettuce and sliced tomato into your lunchtime sandwich.

How we can help you get your 5 a day?

We clearly label which foods and drinks contain one of your 5 a day, so you can easily make the right choice. Look out for this logo on pack.

  • We also have storage advice on all of our veg to give you the greatest chance of using it before it goes off.
  • Check out our recipes for some inspiring veg recipes.
  • Look out for our deals on fruit & veg products.

New ideas for November

From crispy apples to juicy sprouts, we’re celebrating November’s seasonal crops with some special recipes.