We all know we’re meant to eat five portions of fruit and veg each day – but how many of us actually do?
According to the latest National Diet and Nutrition Survey, published this month, a surprisingly low amount. The survey, which used data from 2019-2023, found that just 17% of UK adults and 9% of kids aged 11-18 managed to hit that target.
While the pandemic and cost-of-living crisis may have played a part, the government report found adults were eating just 3.3 to 3.7 portions of fruit and veg a day, while children aged-11-18 were averaging 2.8.
While five remains the official benchmark, based on World Health Organization advice, through the years, research has suggested more could be even better: eating seven or more portions may be linked to a longer life.
The good news? You still might be closer to your target than you think. From hummus to spaghetti hoops, some everyday staples quietly count towards your five-a-day – no kale smoothies required.
Here’s what counts, how much you need, and some clever ways to get more of it onto your plate.
Sweet potato fries
Unlike white potatoes, sweet potatoes count towards your veg intake. That’s because, according to the NHS, they’re lower in starch and rich in fibre, beta-carotene (for skin and vision), and vitamin C (for immune support and iron absorption).
What amount counts? 1 medium sweet potato (about 150g).
How to enjoy: Try oven-baking sweet potato wedges with smoked paprika and garlic for a nutrient-packed side dish.
Sweet potato fries count as one of your five-a-day, unlike regular potatoes. (Getty Images)
Baked beans
Half a tin of baked beans counts as one of your five-a-day – and it’s down to two things: the beans themselves and the tomatoey sauce they come in.
Haricot beans are part of the legume family (like lentils, peas and chickpeas) and offer a good dose of fibre and plant-based protein. The tomato sauce can also count, provided it’s made with enough tomatoes – ideally there should be 80g of veg per portion. Just be sure to check the label and opt for tins that are lower in sugar and salt.
What amount counts? Half a 400g tin (200g).
How to enjoy: Pair beans with a jacket sweet potato and side salad for a supercharged three-a-day meal.
Hummus
Made from chickpeas, hummus is full of plant-based protein and fibre. Just two heaped tablespoons can count as one of your five-a-day – and you can level up by dipping veg like carrots or peppers instead of crisps.
Look for versions lower in salt and additives, or make your own using tinned chickpeas, tahini, lemon juice and garlic.
What amount counts? 2 heaped tablespoons (about 80g).
How to enjoy: Swap mayo for hummus in wraps and sandwiches – it’s creamy, tasty and packs more of a nutritional punch.
Guacamole and veg-based dips
Avocado is a fruit, and half a medium one counts as a portion. Add tomatoes, spring onion and lime to make guacamole, and you’re racking up even more.
Skip creamy dips and choose guacamole or veg-based options, checking the label for added salt or cream if you’re buying it pre-made.
What amount counts? Half a medium avocado (about 80g).
How to enjoy : Use guac in place of butter in wraps or as a side for baked fish – tasty and more nutritious.
If you use half a medium-sized avocado to make your dip, you’re getting another portion in. (Getty Images)
Ready-made soups and sauces
A bowl of ready-made veg soup – think tomato, carrot and coriander, or leek and potato – can count as one of your five-a-day, as long as it contains at least 80g of vegetables.
According to the NHS, ready meals, soups and pasta sauces can all contribute, provided they’re packed with enough fruit or veg.
The key is reading the label: look for veg high up on the ingredients list, and, you guessed it, steer clear of versions loaded with salt, sugar or saturated fat.
What amount counts? A 300g bowl of veg-based soup containing 80g of veggies.
How to enjoy: Stir in a handful of spinach, kale or frozen peas during the last few minutes of cooking for an easy extra portion.
Spaghetti hoops
It might sound unlikely, but half a tin of spaghetti hoops counts – thanks to the concentrated tomato puree in the sauce, which bumps up the veg content.
As ever, watch out for added sugar and salt, and aim to balance them out with more whole veg during the day.
What amount counts? Half a 400g tin (200g).
How to enjoy: Add spinach or sweetcorn to spaghetti hoops to bulk them out and squeeze in another portion.
Ready meals
Many ready meals get a bad rap – but if they contain enough veg, they can still tick off one of your five-a-day, according to the British Heart Foundation. Look for dishes with visible veggies, pulses like lentils or beans, or tomato-based sauces.
What matters most is the ingredient list: the shorter and simpler, the better. Avoid overly processed meals packed with additives, and keep an eye on salt and saturated fat levels. You want to enjoy ready meals in moderation.
What amount counts? A meal containing at least 80g of veg.
How to enjoy: Stir through frozen veg before heating or serve with a salad to boost your intake even further.
Use fruit in a dessert to up your daily intake. (Getty Images)
Finally, don’t forget dessert
A fruity dessert can count towards your five-a-day, as long as it’s made with fresh, frozen or tinned fruit in juice – skip versions in syrup, as syrup is classed as added not natural sugar.
Think crumbles with frozen berries, poached pears, or stewed fruit with yoghurt. One portion is roughly a single canned peach or a handful of frozen berries.
What amount counts? 80g of fruit is one portion.
How to enjoy: Keep frozen fruit on hand for quick puddings, smoothie bowls or to stir through porridge.
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