Fruit vs vegetables: which is healthiest?

Eating a diet that is richer in fruit and veg has been linked to a lower risk of heart and circulatory disease. But most of us still aren’t getting the minimum five recommended daily portions.

Advice about fruit and veg varies around the world. Some countries set the recommended amounts at higher levels, and specify how much should be fruits compared to vegetables. And there are some concerns about the effect of natural sugars in fruits for people with diabetes.

But UK guidelines don’t recommend a particular split of fruit and veg, just that we have a variety each day. This is to help give us the wide range of nutrients that fruit and vegetables provide, and it also applies to people with diabetes.

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Unless your dietitian has advised otherwise, it’s usually better to look at other sugars in your diet before cutting down on fruit. As long as you spread your portions across the day, fruit is a healthy addition to your diet.

So just try to eat more of either fruits or vegetables. A portion of fresh, frozen or tinned fruit is 80g; a dried fruit portion is around 30g, a portion of juice is 150ml (but you should only have it once a day). Most veg counts, except potatoes, yam or plantain, which are classed as starchy foods.

Meet the expert

Victoria Taylor is a registered dietitian with 20 years’ experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the British Heart Foundation she advises on diet and nutrition.