Almost all fruit and vegetables count towards your 5 A DAY. What's more there's no limit to how much you can consume - so the more you eat, the better. It's also good to know that you should eat a variety of fruit and vegetables to get the maximum nutritional benefits. This is because they each contain different combinations of fibre, vitamins, minerals and other nutrients. Besides, eating the same ones every day would be boring
You probably won't have to dramatically change your diet to reach the recommended amount of fruit and veg you should eat. From takeaways to ready meals, fruit and vegetables can be found in many things you eat, you just need to know where to look.
Fresh, frozen, chilled, canned, 100% juice and smoothies all count, as do dried fruit and vegetables - ALTHOUGH DRIED FRUITS AND VEGETABLES HAVE TO BE COUNTED ON CORE AND PROPOINTS.
FRUIT SERVINGS Apple: dried rings 4 rings Apple: fresh 1 medium apple Apple: puree 2 heaped tablespoons Apricot: canned 6 halves Apricot: dried 3 whole Apricot: fresh 3 apricots Apricot: ready to eat 3 whole Avocado Half an avocado Banana chips 1 handful Banana: fresh 1 medium banana Blackberries 1 handful (9 to 10 blackberries) Blackcurrants 4 heaped tablespoons Blueberries 2 handfuls (4 heaped tablespoons) Cherries: canned 11 cherries (3 heaped tablespoons) Cherries: dried 1 heaped tablespoon Cherries: fresh 14 cherries Clementines 2 clementines Currants: dried 1 heaped tablespoon Damsons 5 to 6 damsons Dates: fresh 3 dates Fig: dried 2 figs Fig: fresh 2 figs Fruit juice 1 medium glass (150ml) Fruit salad: canned 3 heaped tablespoons Fruit salad: fresh 3 heaped tablespoons Fruit smoothie 1 medium glass (150ml) Gooseberries 1 handful Grapefruit segments: canned 3 heaped tablespoons (8 segments) Grapefruit: fresh Half a grapefruit Grapes 1 handful Kiwi fruit 2 kiwi fruit Kumquat 6-8 kumquats Lychee: canned 6 lychees Lychee: fresh 6 lychees Mandarin orange: canned 3 heaped tablespoons Mandarin orange: fresh 1 medium orange Mango 2 slices (2-inch slice) Melon 1 slice (2-inch slice) Mixed fruit: dried 1 heaped tablespoon Nectarine 1 nectarine Orange 1 orange Passion fruit 5 to 6 fruit Paw paw (papaya): fresh 1 slice Peach: canned 2 halves or 7 slices Peach: dried 2 halves Peach: fresh 1 medium peach Peach: ready to eat 2 halves Pear: canned 2 halves or 7 slices Pear: dried 2 halves Pear: fresh 1 medium pear Pear: ready to eat 2 halves Pineapple: canned 2 rings or 12 chunks Pineapple: crushed 3 tablespoons Pineapple: dried 1 heaped tablespoon Pineapple: fresh 1 large slice Plum 2 medium plums Prune: canned 6 prunes Prune: dried 3 prunes Prune: ready to eat 3 prunes Raisins 1 tablespoon Raspberries: canned 20 raspberries Raspberries: fresh 2 handfuls Rhubarb: canned chunks 5 chunks Rhubarb: cooked 2 heaped tablespoons Satsuma 2 small satsumas Sharon fruit 1 sharon fruit Strawberry: canned 9 strawberries Strawberry: fresh 7 strawberries Sultanas 1 heaped tablespoon Tangerine 2 small tangerines Fruit Juice 1 small glass(150ml) - no more than 1 per day