Are you getting your five-a-day

five a day

Are you getting your five-a-day?

I am talking about getting the recommended amount of fruit and veggies in your diet every day. Having recorded what fruit and veggies I ate for one week I am pleased to say I am hitting the mark. I did however, need to do some digging to work out exactly what constitutes a serving.

So here is low down on what is a serve plus a recipe for my five-a-day smoothie.

Why five-a-day

The World Health Organisation recommends that we eat at least 400g of fruit and veggies daily. For ease of reference, the UK health experts have come up with the simple notion of five serving of fruit and veg daily.

The importance of eating enough fruit and veg daily is to help prevent cancer, obesity, heart disease and type-2 diabetes.

Count your five-a-day

A portion will vary based on if it is fresh fruit, fresh veggies, dried fruit or a serve of fruit juice.

Fresh fruit:

  • 1/2 grapefruit
  • 1/2 avocado
  • 1 apple, orange, banana, pear or tomato
  • 1 pineapple ring
  • 2 handfuls of raspberries or blueberries
  • 7 strawberries

Dried fruit:

  • 1 heaped tablespoon raisins, sultanas or cranberries
  • 1 handful banana chips
  • 4 pieces sundered tomato

Fresh veg:

  • 1/2 small cabbage, pepper or courgette
  • 1/3 aubergine
  • 1 leek, medium onion, large sweet potato, corn-on-the-cob or carrot
  • 1 cereal bowlful of lettuce, spinach or watercress
  • 1 piece (5cm) of cucumber
  • 3 celery sticks
  • 4 large mushrooms or 14 button mushrooms
  • 5 asparagus spears
  • 8 brussels sprouts

A serve of juice:

  • 1 x 150ml glass

Do you need to boost your five-a-day? This smoothie recipe will have you sort in no time.

Five-a-day Smoothie


  • 1/2 avocado
  • 1 banana (ideally frozen)
  • 5cm piece of cucumber
  • 7 strawberries
  • 1 apple, cored


Add all ingredients to your blend and whizz until smooth. If you prefer your smoothie cold just add a few ice cubes.

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P.S. you can find more healthy recipes on my pinterest page.

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This Breakfast ebook is perfect if you’re looking for:

+ 20 gluten-free & dairy-free recipes
+ Nourishing smoothies, Juices, Breakfast & Brunch
+ An overview of smoothies vs juices
+ Time saver tips to set you up for success
+ A bonus printable shopping list to get you started.

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