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five a-day: what counts

Eating five portions of fruit and vegetables every day is good for your health, according to the World Health Organisation.

This guide will tell you what counts as one portion.

red

peppers - half
radishes - 10
raspberries - 2 handfuls
rhubarb - 2 cooked tsp
strawberries - 7
tomatoes - 1
cherry tomatoes - 7

green

apples - 1
asparagus - 5
broad beans - 3 tsp
broccoli - 2 spears
brussels sprouts - 8
cabbage - 2 handfuls
celery - 3 sticks
courgettes - half
cucumber - 5cm slice
gooseberries - handful
kale - 4 tsp
kiwi - 2
lettuce - 1 bowl
marrow - 3 tsp
melon - 1 slice
pears - 1
spinach - 2 cooked handfuls
spring greens - 4 tsp

yellow

avocados - half
bananas - 1
grapefruit - half
pineapple - 1 slice
sweetcorn - 3 tsp

white

cauliflower - 8 florets
leeks - 1
mushrooms - 2 dried tsp
onions - 1
spring onions - 1
parsnips - 1
swede - 3 cooked tsp
turnips - 3 cooked tsp

purple

aubergine - half
beetroot - 7 slices
blackberries - 10
blueberries - 4 tsp
damsons - 6
figs - 2
passion fruit - 6
plums - 2

orange

apricots - 3
butternut squash - 3 tsp
clementines - 3
mangos - 2 slices
nectarines - 1
oranges - 1
sweet potatoes - 1
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