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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).
What are the benefits to eating your 5 a day?
To get the benefits of eating your 5 a day, you need to eat a variety of fruits and vegetables, 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 such as 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.
What counts as 5 a day?
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 using the NHS guide.
We’re committed to making it easier for you to eat more veg. As part of this, we signed up to the Peas Please campaign in 2017 with the following commitments.
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.
Here’s some ideas to help you get more fruit & veg into your diet throughout the day.
Snacks & others
We recommend eating a variety of different coloured fruit and veg every day – why not try eating the colours of the rainbow?
This month's meal inspiration
February's got some fabulous seasonal crops for you to try with our imaginative recipes.