Eating a variety of fruits and vegetables is crucial for maintaining good health. Health guidelines recommend consuming at least five portions of fruits and vegetables daily. But what exactly constitutes a “portion”? This guide breaks down the recommended serving sizes for different types of fruit, helping you easily incorporate them into your daily diet. For adults, a standard portion of fruit or vegetables is 80g.
Understanding Fruit Portions for Adults
Determining the correct portion size can be tricky. This guide provides clear examples of typical fruit portion sizes for adults to help you meet your daily nutritional needs.
Small Fresh Fruit Servings
For smaller fruits, a portion usually consists of two or more pieces. Examples include:
- 2 plums
- 2 satsumas
- 2 kiwi fruits
- 3 apricots
- 6 lychees
- 7 strawberries
- 14 cherries
Medium Fresh Fruit Servings
A portion of medium-sized fresh fruit typically consists of one piece:
- 1 apple
- 1 banana
- 1 pear
- 1 orange
- 1 nectarine
Large Fresh Fruit Servings
Larger fruits have different portion sizes due to their higher volume:
- Half a grapefruit
- 1 slice of papaya
- 1 slice of melon (5cm slice)
- 1 large slice of pineapple
- 2 slices of mango (5cm slices)
Dried Fruit Servings
A portion of dried fruit is approximately 30g. This equates to:
- 1 heaped tablespoon of raisins, currants, or sultanas
- 1 tablespoon of mixed fruit
- 2 figs
- 3 prunes
- 1 handful of dried banana chips
It’s important to remember that dried fruit is high in sugar and can negatively affect dental health. It’s best to substitute fresh fruit for dried fruit whenever possible, especially between meals. If you do consume dried fruit, enjoy it as part of a meal, such as dessert, rather than as a snack to minimize the risk of tooth decay.
Tinned or Frozen Fruit Servings
The portion size for tinned or frozen fruit is similar to that of fresh fruit. Examples include:
- 2 pear or peach halves
- 6 apricot halves
- 8 segments of tinned grapefruit
- 2 handfuls (4 heaped tablespoons) of frozen blueberries
When choosing tinned fruit, opt for those canned in natural juice rather than syrup to reduce your sugar intake.
Fruit Portions for Children
Children should also aim to consume at least five portions of a variety of fruits and vegetables each day. The appropriate amount varies with age, body size, and physical activity levels. A simple guideline is to consider one portion as the amount that fits into the palm of their hand.
Fruit in Juices and Smoothies
Unsweetened 100% fruit juice, vegetable juice, and smoothies can contribute to your 5-a-day. However, they should only count as a maximum of one portion per day. Consuming multiple glasses of juice or smoothies will still only count as one portion.
Limit your combined intake of fruit juice, vegetable juice, and smoothies to no more than 150ml per day, which is equivalent to a small glass. Blending or juicing fruits releases sugars, increasing the risk of tooth decay. It’s best to consume these drinks with meals. Whole fruits are a better choice as the sugars are contained within the fruit’s structure, reducing the likelihood of tooth decay. Be wary of “juice drinks” as they often contain high levels of sugar and may not count towards your 5-a-day.
Fruit in Ready-Made Foods
Fruits and vegetables found in store-bought, ready-made foods can also count towards your daily intake. Always check the label, as some ready-made foods may contain high levels of fat, salt, and sugar. Consume these items occasionally or in small quantities as part of a balanced diet.
Conclusion
Understanding portion sizes of fruit is an essential step in achieving a healthy diet. By following this guide, you can easily incorporate a variety of fruits into your daily meals, ensuring you meet the recommended five portions a day. Remember to prioritize fresh fruits and be mindful of the sugar content in dried, tinned, and juiced fruits. Aim for a colorful and varied intake of fruits to maximize your nutritional benefits.
