5 A DAY portion sizes

One adult portion of fruit or vegetables is 80g.

The guide below will give you an indication of typical portion sizes for adults.

Children should also eat at least five portions of a variety of fruit and vegetables a day. The amount of food a child needs varies with age, body size and levels of physical activity. As a rough guide, one portion is the amount they can fit in the palm of their hand.

5 A DAY frut portions5 A DAY fruit portions

Small-sized fresh fruit

One portion is two or more small fruit, for example two plums, two satsumas, two kiwi fruit, three apricots, six lychees, seven strawberries or 14 cherries.

Medium-sized fresh fruit

One portion is one piece of fruit, such as one apple, banana, pear, orange or nectarine.

Large fresh fruit

One portion is half a grapefruit, one slice of papaya, one slice of melon (5cm slice), one large slice of pineapple or two slices of mango (5cm slices).

Dried fruit

A portion of dried fruit is around 30g. This is about one heaped tablespoon of raisins, currants or sultanas, one tablespoon of mixed fruit, two figs, three prunes or one handful of dried banana chips.

However, dried fruit is high in sugar and can be bad for your teeth. Try to swap dried fruit for fresh fruit, especially between meals. To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal, as dessert for example, not as a between meal snack.

Tinned fruit in natural juice

One portion is roughly the same quantity of fruit that you would eat for a fresh portion, such as two pear or peach halves, six apricot halves or eight segments of tinned grapefruit.

Article courtesy of http://www.nhs.uk/

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