The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Download our dietitian’s guide for easy ways to meet your daily quota


It’s important to eat plenty of fruit and veg every day from across the colour spectrum – what dieticians call eating the rainbow. This is because the different colours contain a variety of nutrients.

How much fruit and veg do we need to eat?
The World Health Organisation recommends we eat at least 400g fruit and veg daily, to help prevent obesity, cancer, heart disease and type 2 diabetes. UK health experts have broken this figure into five separate servings.

How much fruit and veg in one serving?

One serving =

80g fresh fruit or vegetables
80g canned fruit or vegetables
30g dried fruit
150ml pure fruit or veg juice*
3 heaped tbsp pulses*

*These can only count as one serving of your five-a-day, no matter how much you eat or drink. This is because they have a different nutrient profile from most fruits and vegetables.

This is what counts as one of your five-a-day

red orange and yellow fruit and veggreen purple and white fruit and veg

You can download the full guide to five-a-day here.fiveadayprev



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