Fruit and vegetables Fruit and vegetables are low in energy and packed with vitamins, minerals, protective plant compounds and fibre, so they're a great source of nutrients and vital for a healthy diet.

In this article

Five a day How much is a portion?

Why are they important? Boiled or steamed?

Fibre for weight control?

Due to their nutritional and health benefits, it's recommended that fruit and vegetables form the basis of your diet, with a minimum intake of five portions each day - about a third of your daily food consumption. Currently the UK averages two to three portions a day, so we're falling well short of the benefits they can provide.

Fruit and vegetables should be incorporated into every meal, as well as being the first choice for a snack. Population studies have shown that people who eat a lot of fruit and vegetables may have a lower risk of chronic disease, such as heart disease and some cancers. Health benefits can be gained from fresh, tinned (in natural juice), frozen, cooked, juiced or dried versions. Potatoes don't count though, as they're a starchy food.

• One piece of medium-sized fruit, such as an apple, peach, banana or orange
• One slice of fruit, such as melon, mango or pineapple
• One handful of grapes or two handfuls of cherries or berry fruits
• One tablespoon of dried fruit
• A glass (roughly 100ml) of fruit or vegetable juice
• A small tin (roughly 200g) of fruit
• 3 tablespoons of fruit salad or stewed fruit
• A side salad
• A serving (roughly 80g) of vegetables, such as frozen or mushy peas, boiled carrots or stir-fried broccoli
• Cooked dishes that contain significant amounts of vegetables may also count

So how do you ensure an intake of five portions a day? Here's a typical plan:

• Glass of fresh orange juice or smoothie for breakfast = one portion
• Small pack of dried apricots for mid-morning snack = one portion
• Side salad with lunch = one portion
• Sugar snap peas and broccoli, served with main meal = one portion
• Strawberries as dessert = one portion

Do remember that some fruits contain many of their nutrients just under the skin, so eating them with the skin on can provide greater nutritional benefits and the maximum amount of fibre compared with just drinking the juice of the same fruit.