The great fruit and vegetable debate

So we all know we should be aiming for 5 portions of fruit and veg daily. That bit's simple. However, when we come to what counts and what doesn't, things get a bit more complicated.

You might laugh, but I've had people think that the syrupy fruity bit in a Muller Corner counts or even strawberry jam. They were disappointed to hear that there just wasn't enough fruit in a serving to count, let alone all that extra added sugar.

So what does count?

• Any fresh, frozen or tinned fruit or veg
• Best choose fruit tinned in juice or veg in water rather than syrup or brine.
• Dried fruit
• Pure fruit or vegetable juice, which includes smoothies
• Watch out for "juice drinks", which has a small proportion of fruit juice and a lot of added sugar. J2O isn't that healthier an option when you look carefully at the label!

So there's a lot to choose from. However, there are some rules:

• Potatoes don't count. I know, they're a vegetable, but nutritionally they have more in common with pasta, rice, bread and cereals.
• Fruit juice only counts once, no matter how many glasses you drink and even if you had 5 different types, it would still only be classed as 1 portion. Why? Juice doesn't have the fibre that whole fruit and veg contain and it is very concentrated in natural sugars. You only need a small glass - 1/4 pint or 150ml - for a portion.
• On the plus side, a smoothie now counts for 2 portions, as long as it contains a portion of juice and a portion of whole fruit. A cunning way to get 2 portions in a few gulps.
• Pulses - peas, beans and lentils - only count as 1 portion. This is because they don't contain the same range of nutrients as other veg. However, they are packed with fibre and a good vegetarian source of iron. Add them to soups, stews, casseroles and curries. They can be used to replace half the meat in dishes to cut down the fat content and save you some money into the bargain, as they are a very cheap source of protein.
• Dried fruit can also only count once, even if you had raisins, apricots and figs on one day. Through the drying process, Vitamin C is lost, but they are a source of iron and calcium. All you need for a portion is 1tbsp, perfect for mixing into cereal or having as a handy snack. However, be careful, as they are high in sugar, so munching away through a whole bagful is just like eating a pack of sweets.

 Hopefully navigating the great fruit and veg portion maze should now be a bit easier.

For further information on exactly what a portion is for most thinkable fruits and veg, take a look at
http://www.nhs.uk/Livewell/5ADAY/Documents/Downloads/5ADAY_portion_guide.pdf