5 ways to brighten up your breakfast
Bored with breakfast? Senior Dietitian Victoria Taylor presents five quick and easy ideas to make you fall in love with your morning meal.
Fruit and vegetables should make up over a third of the food you eat each day.
Aim to eat at least five portions with a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.
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How much is one portion of fresh fruit?
- One handful of grapes.
- Nine cherries.
- One whole pear.
- Two whole plums.
- One slice of pineapple.
- Half a grapefruit.
- Two kiwis.
- Seven strawberries.
- One banana.
- One nectarine.
- One whole apple.
How much is one portion of tinned fruit?
- One portion is three heaped tablespoons (of tinned fruit in natural juice).
How much is one portion of dried fruit?
- One portion is one heaped tablespoon (clockwise from top left: apricots, figs, prunes and raisins).
How many portions of fruit are in fruit juices?
One small glass of fruit juice (150ml) = one portion
Fruit juice counts as one of your 5-a-day however much you drink.
Fruit juice and/or smoothies are high in free sugars, so should be limited to no more than a combined total of 150ml per day.
- Learn more about juices and smoothies.
- What are free sugars? Watch our animation to find out.
- Can you eat too much fruit? Read our expert's view.
A quick guide to fruit portions:
Small fruit portion = as many as you can fit into the palm of your hand
- Grapes, blueberries, blackberries, raspberries, strawberries, gooseberries.
Medium fruit portion = two fruits
- Plums, satsumas, kiwi.
Whole fresh fruit = one fruit
- Apple, pear, orange, banana.
Large fruit portion = one slice a fingertip length thickness
- Pineapple, melon, grapefruit.
See portion guides for:
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