"Eat five a day" is one of the best-known food rules in Europe. But what is a "portion", does a glass of juice count, and are potatoes vegetables? Build your own day below and see what really counts.
0 of 5 portions
The World Health Organization advises at least 400 g of fruit and vegetables a day for adults. Five portions of 80 g is simply that target made easy to count. It is a minimum to aim for, not a ceiling.
A large analysis of about two million adults (Wang and colleagues, 2021) found the lowest risk of dying early at around five portions a day, with 2 of fruit and 3 of vegetables looking best. Beyond five, there was no clear extra benefit. This was observational research, so it shows a link, not proof of cause: people who eat more vegetables often live differently in other ways too. Leafy greens, berries, citrus and carrots stood out; starchy vegetables and juice did not show the same link.
Five a day is about 400 g. Fruit, vegetables, frozen and tinned all count; potatoes, extra beans and extra juice do not add more.
You do not need a new diet. Add one fruit to breakfast, a side of salad or cooked vegetables at lunch, and two vegetables at dinner. That is already five. Frozen vegetables keep for months and cost little, which makes a busy week easier. If you are new to this, add one portion a week rather than changing everything at once. A sudden jump in fibre can cause gas and bloating, and drinking water helps as your gut adjusts.
This is general information, not medical advice. If you have a medical condition, are pregnant or breastfeeding, have or have had an eating disorder, or take medication, talk to a doctor or dietitian before changing how you eat. Some medicines, such as warfarin, interact with leafy greens, and some kidney conditions need potassium to be limited. Both are good reasons to ask first.