5-A-DAY

Eating 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.

FruitQuantityVegetablesQuantity
Apricots6 halvesAckees3 heaped tablespoons
Cherries11 cherries, 3 heaped tablespoonsAsparagus7 spears
Fruit Salad3 heaped tablespoonsBlack Eye Beans3 heaped tablespoons
Grapefruit3 heaped tablespoons, 8 segmentsBroad Beans3 heaped tablespoons
Lychees6 lycheesCannelloni Beans3 heaped tablespoons
Mandarin Oranges3 heaped tablespoonsFrench Beans3 heaped tablespoons
Peaches2 halves or 7 slicesKidney Beans4 heaped tablespoons
Pears2 halves or 7 slicesRunner Beans4 heaped tablespoons
Pineapples2 rings, 12 chunks or 3 tablespoons (when crushed)Carrots4 heaped tablespoons
Prunes6 prunesChick Peas3 heaped tablespoons
Raspberries20 raspberriesLentils3 tablespoons
Rhubarb5 chunksPeas3 heaped tablespoons
PeppersHalf a pepper
Pigeon Peas3 heaped tablespoons
Sweetcorn3 heaped tablespoons
Tomatoes (Plum)2 whole

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