What is an ideal diet for a day? Experts and nutritionists recommend consuming at least five portions of fruits and vegetables each day. These natural wonders are packed with essential micronutrients and fibre, aiding in detoxification and providing our bodies with essential nutrients. But how do we determine the portion size? Knowing what constitutes one portion can be challenging since fruits and vegetables come in various shapes and sizes.
Small fresh fruit
For small fruits like plums, kiwi fruit, lychees, apricots, cherries, or strawberries, two or more small-sized fruits count as one portion.
Medium-sized fresh fruit
One piece of medium-sized fruit, such as a banana, apple, pear, or orange, is equivalent to one portion.
Large fresh fruit
When it comes to larger fruits like melons, papayas, and pineapples, half a grapefruit, one slice of melon or papaya, two slices of mango, or one large slice of pineapple equals one portion.
Dried fruits
Approximately 30 grams of dried fruit make up one portion. You can have one heaped tablespoon of currants or raisins, one tablespoon of mixed fruit, three prunes, two figs, or a handful of dried banana chips. Remember that dried fruits are often high in sugar, so it’s wise to swap them for fresh fruit, especially between meals, to minimise the risk of tooth decay.
Tinned or canned fruit
The quantity of tinned or canned fruit needed for one portion is similar to that of fresh fruit. Although fresh fruits are better, if you go for the canned ones, always choose fruit canned in natural juice rather than syrup.
Green vegetables
Green vegetables offer a range of health benefits and are a must-addition to our diet. Two broccoli spears or four heaped tablespoons of cooked leafy vegetables, spring greens, or green beans constitute one portion of green vegetables. You can match the measurements with other greens like spinach, mustard and fenugreek leaves.
Cooked vegetables
Three heaped tablespoons of cooked vegetables, including peas, carrots, and sweet corn make up one portion. If you are having large sized vegetable that is cooked; like cauliflower florets, then eight florets of cauliflower and similar vegetables count for one portion.
Salad vegetables
For salad vegetables like cucumber, celery, tomatoes, or cherry tomatoes, a small 5cm piece of cucumber, three sticks of celery, one medium tomato, or seven cherry tomatoes count as one portion.
Tinned and frozen vegetables
The portion size for tinned or frozen vegetables is similar to that of fresh veggies. Opt for vegetables canned in water without added sugar or salt.
Juices and smoothies
Limit your consumption of fresh fruit/vegetable juices and smoothies to a combined total of 150ml per day. When fruits are juiced or blended, they release sugars that can harm teeth. Whole fruits, however, are less likely to cause tooth decay as the sugar is contained within the fruit’s structure.