{"id":3491,"date":"2013-04-01T11:05:08","date_gmt":"2013-04-01T11:05:08","guid":{"rendered":"http:\/\/www.nutrishield.com\/?p=754"},"modified":"2016-11-22T16:03:17","modified_gmt":"2016-11-22T16:03:17","slug":"fruit-and-veg-what-is-a-portion","status":"publish","type":"post","link":"https:\/\/staging.nutrishield.com\/?p=3491","title":{"rendered":"Superfoods Fruit and Vegetable – what is a portion size?"},"content":{"rendered":"

The Department of Health urges us to eat “5 portions of fruit and vegetables a day”. And that perhaps should even be 9 a day! But what exactly is a portion? It’s rarely documented, but in fact a portion is 80 grams.<\/p>\n

Here is a table to help you. Fresh, dried, frozen or canned in juice are all equivalent. Note that potatoes don’t count! And eating more of the same fruit or vegetable doesn’t substitute for variety.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nFruits<\/td>\n80g equivalent<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
<\/td>\nApple<\/td>\n1 fresh or 4 dried rings<\/td>\n<\/tr>\n
<\/td>\nApricots \u2013 fresh\/dried<\/td>\n3<\/td>\n<\/tr>\n
<\/td>\nAvocado<\/td>\nHalf<\/td>\n<\/tr>\n
<\/td>\nBanana, pear, peach<\/td>\n1 medium<\/td>\n<\/tr>\n
<\/td>\nBlackberries, grapes, gooseberries<\/td>\n1 handful<\/td>\n<\/tr>\n
<\/td>\nBlueberries, blackcurrants, raspberries<\/td>\n2 handfuls<\/td>\n<\/tr>\n
<\/td>\nCherries<\/td>\n14<\/td>\n<\/tr>\n
<\/td>\nCurrants, raisins, sultanas<\/td>\n1 tablespoon<\/td>\n<\/tr>\n
<\/td>\nDates, prunes<\/td>\n3<\/td>\n<\/tr>\n
<\/td>\nFigs, plums<\/td>\n2<\/td>\n<\/tr>\n
<\/td>\nFruit juice<\/td>\n150ml\/qtr pint<\/td>\n<\/tr>\n
<\/td>\nGrapefruit<\/td>\n1<\/td>\n<\/tr>\n
<\/td>\nOrange, satsuma etc<\/td>\n1 large\/2 satsuma<\/td>\n<\/tr>\n
<\/td>\nRhubarb<\/td>\n2 tablespoons<\/td>\n<\/tr>\n
<\/td>\nStrawberries<\/td>\n8<\/td>\n<\/tr>\n
<\/td>\nFruit salad<\/td>\n3 tablespoons<\/td>\n<\/tr>\n
<\/td>\nMixed dried fruit<\/td>\n1 tablespoon<\/td>\n<\/tr>\n
<\/td>\nTomato<\/td>\n1 med\/7 cherry<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nVegetables<\/td>\n80g equivalent<\/span><\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
<\/td>\nAsparagus<\/td>\n6 Spears<\/td>\n<\/tr>\n
<\/td>\nAubergine<\/td>\nOne third<\/td>\n<\/tr>\n
<\/td>\nBeans \u2013 broad, butter, French, runner<\/td>\n3 heaped tablespoons<\/td>\n<\/tr>\n
<\/td>\nBeetroot<\/td>\n3 baby\/7 slices<\/td>\n<\/tr>\n
<\/td>\nBroccoli<\/td>\n2 florets<\/td>\n<\/tr>\n
<\/td>\nCarrots<\/td>\n3 heaped tablespoons<\/td>\n<\/tr>\n
<\/td>\nCabbage<\/td>\n2 handfuls sliced<\/td>\n<\/tr>\n
<\/td>\nBrussels sprouts<\/td>\n8<\/td>\n<\/tr>\n
<\/td>\nCauliflower<\/td>\n8 florets<\/td>\n<\/tr>\n
<\/td>\nCelery<\/td>\n3 sticks<\/td>\n<\/tr>\n
<\/td>\nCourgettes<\/td>\nHalf a large<\/td>\n<\/tr>\n
<\/td>\nCurly kale, spring greens, mushrooms<\/td>\n4 heaped tablespoons<\/td>\n<\/tr>\n
<\/td>\nOnion<\/td>\n1 medium<\/td>\n<\/tr>\n
<\/td>\nPeas, sweetcorn, lentils<\/td>\n3 heaped tablespoons<\/td>\n<\/tr>\n
<\/td>\nSweet Peppers<\/td>\nHalf<\/td>\n<\/tr>\n
<\/td>\nSpinach<\/td>\n2 heaped tablespoons<\/td>\n<\/tr>\n
<\/td>\nGreen salad<\/td>\n1 dessert bowl<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n","protected":false},"excerpt":{"rendered":"

The Department of Health urges us to eat “5 portions of fruit and vegetables a day”. And that perhaps should even be 9 a day! But what exactly is a portion? It’s rarely documented, but in fact a portion is 80 grams. Here is a table to help you. Fresh, dried, frozen or canned in … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_wp_rev_ctl_limit":""},"categories":[47],"tags":[72,83],"yoast_head":"\r\nSuperfoods Fruit and Vegetable - what is a portion size? - NutriShield<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/staging.nutrishield.com\/?p=3491\" \/>\r\n<meta property=\"og:locale\" content=\"en_GB\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Superfoods Fruit and Vegetable - what is a portion size? - NutriShield\" \/>\r\n<meta property=\"og:description\" content=\"The Department of Health urges us to eat “5 portions of fruit and vegetables a day”. And that perhaps should even be 9 a day! But what exactly is a portion? 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