What is an ideal diet for a day? Experts and nutritionists recommend consuming at least five portions of fruits and vegetables each day. These natural wonders are packed with essential micronutrients and fibre, aiding in detoxification and providing our bodies with essential nutrients. But how do we determine the portion size? Knowing what constitutes one portion can be challenging since fruits and vegetables come in various shapes and sizes. We looked at the guide by the National Health Service (NHS) guide to fruit and vegetable sizes, which provided us with an easy way to ensure we meet our daily portion requirements. And we are happy to share it with you.
For small fruits like plums, kiwi fruit, lychees, apricots, cherries, or strawberries, two or more small-sized fruits count as one portion.
Approximately 30 grams of dried fruit make up one portion. You can have one heaped tablespoon of currants or raisins, one tablespoon of mixed fruit, three prunes, two figs, or a handful of dried banana chips. Remember that dried fruits are often high in sugar, so it’s wise to swap them for fresh fruit, especially between meals, to minimise the risk of tooth decay.
The quantity of tinned or canned fruit needed for one portion is similar to that of fresh fruit. Although fresh fruits are better, if you go for the canned ones, always choose fruit canned in natural juice rather than syrup.
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