5+ A Day

What is 5+ A Day?

The ‘5+ A Day’ message/campaign encourages us to eat 5 or more servings of fresh fruit and vegetables everyday for health, taste and variety.

5+ A Day answers some common questions:

How much is a serving?
A serving is about a handful. Use your own hands so an adult’s serving is larger than a child’s. For example, 2 apricots would be a serving for an adult, and 1 apricot for a child. A serving of salad or cooked vegetables is half a cup.

Where can we find information about what is in season?
Fresh fruit and vegetables are cheapest and tastiest when they are in season. To find out when your favourite fruit and vegetables are at their best, check out the ‘Availability Chart’ in the resources section of the 5+A Day website www.5aday.co.nz

Does juice count as a serving of fruit or vegetables?
Whilst fruit and vegetable juices are packed full of nourishment, they don’t contain as much fibre. Try not to rely on juices for all your daily servings of fruit and vegetables. The Ministry of Health advises one serving of juice, together with four other servings of fruit and vegetables each day.

If I have 6 servings of fruit and veg a day, is that too much?
No, six servings of fruit and vegetables is not too much. ‘5+ a day’ means 5 or more.
I don’t like fruit and veg much. I never used to eat any, but now manage 2 pieces of fruit and some veg with my tea – is that OK?
Three servings a day is over half the recommended amount and much better than none at all. Now you have found some fruit and vegetables you enjoy, try to increase the amount gradually, and maybe try something new as well.

What about cooked fruit and vegetables? Are they as healthy as raw?
Some of the vitamins in fruit and vegetables are lost when cooked in water. Microwaving and steaming are particularly good for most vegetables because they require very little water. Cooking them as quickly as possible will also help to reduce the amount lost. If fruit needs cooking, use as little water as possible and retain the juice.

Are frozen and canned fruit and vegetables good too?
Frozen and canned fruit and vegetables offer a convenient and healthy alternative, particularly when your favourites are out of season.