What your 5 servings a day should REALLY look like (and it’s definitely more broccoli than you thought…)

We all know that eating fruits and vegetables is good for us, but what actually counts as one serving?

Well, it’s probably more broccoli than you thought.

Experts say one portion weighs about 80 grams – the equivalent of eight florets.

The advice was shared by the World Cancer Research Fund (WCRF), which said that ‘most of us struggle to know how much is a portion’.

Matthew Lambert, nutritionist from WCRF, told MailOnline: ‘There are many health benefits to eating fruit and vegetables – whether fresh, frozen or canned – they are real nutritional powerhouses.

‘Not only do they contain a range of different vitamins and minerals that support general health, but they also contain plant chemicals called phytochemicals. Many of these have antioxidant properties, which can help protect the cells in the body from damage that can lead to cancer. ‘

The World Health Organization (WHO) recommends eating 400 grams of fruits and vegetables per day as part of a healthy and balanced diet to reduce the risk of serious health problems.

One medium-sized piece of fruit, such as an apple, banana or pear, equals one serving.

But you would have to eat two kiwis, plums and satsumas to get another serving.

When it comes to berries, one to two handfuls is enough, and for large fruits like mangoes and pineapples, one or two slices is enough.

Dried fruit also counts towards your five a day and a heaped tablespoon or 30 grams of raisins is one serving.

One 150 ml glass of unsweetened fruit or vegetable juice is also enough to count.

The World Health Organization (WHO) recommends eating 400 grams of fruits and vegetables per day as part of a healthy and balanced diet to reduce the risk of serious health problems

But to make a serving of cruciferous vegetables, including broccoli, Brussels sprouts and cauliflower, you’ll need to eat eight florets or chunks to get the most benefit from them.

One root vegetable, such as a carrot or parsnip, also counts.

For smaller vegetables like peas, corn or chopped mushrooms, three to four heaped tablespoons will give you the right amount of nutrients.

Beans and lentils also count toward your five a day.

However, the NHS explains that beans and legumes only count towards one of your five a day, regardless of how much you eat. That’s because they contain fewer nutrients than other fruits and vegetables, despite being a very good source of fiber.

Fruits and vegetables are a good source of vitamins and minerals. They’re also a great source of fiber which can help maintain a healthy gut, prevent digestive problems and even reduce the risk of bowel cancer, says the NHS.

According to the NHS, you should aim to eat 30 grams of fiber a day as part of a healthy diet.

Mr Lambert said: ‘Diets high in fiber can help reduce the risk of bowel cancer and support digestion.

‘Not only does fiber help food move through the body faster, but foods rich in fiber help us feel full longer on fewer calories.

‘There is strong evidence that eating a high fiber diet can help protect against weight gain – and we know that living with overweight and obesity can increase the risk of at least thirteen forms of cancer.’

Eating plenty of fruits and vegetables can also prevent other diseases.

Mr Lambert added: ‘Diets that include a wide variety of fruit and vegetables are associated with a reduced risk of certain cancers and other diseases such as cardiovascular disease.

‘One of the World Cancer Research Fund’s recommendations for cancer prevention is to make vegetables, fruit, legumes (beans, peas and lentils) and whole grains an important part of your usual daily diet.’

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains, according to the NHS

• Eat at least 5 portions of varied fruit and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count

• Basic meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole wheat

• 30 grams of fiber per day: This is the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole-grain cereal cookies, 2 thick slices of whole-grain bread, and a large baked potato with the skin still on

• Provide some dairy or dairy alternatives (such as soy drinks), opting for lower fat and lower sugar options

• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 portions of fish per week, one portion of which is fatty)

• Choose unsaturated oils and spreads and consume them in small quantities

• Drink 6-8 cups/glasses of water per day

• Adults should have less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day

Source: NHS Eatwell guide