- Food and diet
- Eating a balanced diet
- 8 tips for healthy eating
- The Eatwell Guide
- Food labels
- Food labelling terms
- Reference intakes on food labels
- Starchy foods and carbohydrates
- Dairy and alternatives
- Meat in your diet
- Fish and shellfish
- The healthy way to eat eggs
- Beans and pulses
- Water, drinks and your health
- Eating processed foods
- Why 5 A Day?
- What counts?
- 5 A Day portion sizes
- 5 A Day tips
- 5 A Day FAQs
- Fat: the facts
- Salt: the facts
- Sugar: the facts
- Top sources of added sugar
- What does 100 calories look like?
- Red meat and the risk of bowel cancer
- What is a Mediterranean diet?
- 20 tips to eat well for less
- How to prepare and cook food safely
- How to store food and leftovers
- 10 ways to prevent food poisoning
- Why you should never wash raw chicken
- Cooking turkey
- How to wash fruit and vegetables
- The truth about sweeteners
- Sprouted seeds safety advice
- The vegetarian diet
- The vegan diet
- Vegetarian and vegan mums-to-be
- Vegetarian and vegan diets Q&A
- Recipes and tips
- Healthy breakfasts
- Surprising 100-calorie snacks
- 8 healthy eating tips
- How to eat more fibre
- Healthy food swaps
- Healthy breakfast cereals
- How to eat less saturated fat
- Tips for a lower salt diet
- How to cut down on sugar
- Healthier takeaways
- Food and drinks for sport
- Healthy eating for teens
- Digestive health
Why 5 A Day?
Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It's important that you eat enough of them.
Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g.
The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke and some types of cancer.
5 reasons for eating 5 a day
- Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium.
- They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer.
- They can help to reduce your risk of heart disease, stroke and some types of cancer.
- Fruit and vegetables contribute to a healthy, balanced diet.
- Fruit and vegetables taste delicious and there's so much variety to choose from.
Fruit and vegetables are also usually low in fat and calories (provided you do not fry them or roast them in lots of oil). That's why eating them can help you maintain a healthy weight and keep your heart healthy.
To get the most out of your 5 A Day, your 5 portions should include a variety of fruit and vegetables. This is because different fruits and vegetables contain different combinations of fibre, vitamins, minerals and other nutrients.
Almost all fruit and vegetables count towards your 5 A Day. They can be fresh, frozen, canned, dried or juiced. Potatoes, yams and cassava do not count because they mainly contribute starch to the diet.
Read more about why potatoes do not count towards your 5 A Day.