5 a dayEating plenty of fruit and veg is good for your health and can help to reduce the risk of heart disease, stroke and some cancers. But did you know that canned fruit and veg can help make getting your 5 portions of fruit and veg every day easier, quicker and cheaper too? What’s more, canned fruit and veg can also provide the vitamins and minerals that are so important for a healthy balanced diet.

This means you don’t have to stick to fresh fruit and veg, which can be more expensive to buy, especially when out of season. Canned fruit and veg can also help you save on preparation time, particularly when you’re rushing to prepare your evening meal.

Canned fruit can help to make a tasty desert, but you do need to watch the sugar content, especially with canned fruit preserved in syrup. For a healthier option, look out for canned fruit in juice with less added sugar.

Tips to help you use canned fruit and veg towards your 5-A-DAY

No time to cook?
Keeping your cupboard well stocked with a variety of canned fruit and veg makes it easy to produce speedy meals. Try adding canned sweetcorn or garden peas to a tuna and pasta salad.

Fussy eaters in the family?
Did you know that baked beans count towards your 5-A-DAY? Potatoes don’t count, but parsnips do – why not make parsnip chips instead?

Shopping on a budget?
Canned tomatoes, garden peas, carrots, kidney beans and butter beans are great added to a tasty stew, hot pot or Bolognese sauce.

For more helpful tips and ideas on how to get your 5-A-DAY, visit: www.nhs.uk/livewell/5aday

Portion sizes (as recommended by the Department of Health)

Please note these are for fruit and vegetables in their own juice or water, not brine, syrup, oil etc.

 

 

 Tins of fruits Canned fruit
Apricots 6 halves
Cherries 11 cherries, 3 heaped tablespoons
Fruit Salad 3 heaped tablespoons
Grapefruit 3 heaped tablespoons, 8 segments
Lychees 6 lychees
Mandarin Oranges 3 heaped tablespoons
Peaches 2 halves or 7 slices
Pears 2 halves or 7 slices
Pineapples 2 rings, 12 chunks or 3 tablespoons (when crushed)
Prunes 6 prunes
Raspberries 20 raspberries
Rhubarb 5 chunks
Canned vegetables
Ackees 3 heaped tablespoons
Asparagus 7 spears
Black Eye Beans 3 heaped tablespoons
Broad Beans 3 heaped tablespoons
Butter Beans 3 heaped tablespoons
Cannelloni Beans 3 heaped tablespoons
French Beans 4 heaped tablespoons
Kidney Beans 3 heaped tablespoons
Runner Beans 4 heaped tablespoons
Carrots 3 heaped tablespoons
Chick Peas 3 heaped tablespoons
Lentils 3 tablespoons
Peas 3 heaped tablespoons
Peppers Half a pepper
Pigeon Peas 3 heaped tablespoons
Sweetcorn 3 heaped tablespoons
Tomatoes (Plum) 2 whole
Tins of vegetables
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