What constitutes a portion?
Before we tackle how to get 10 portions of fruit and veg in per day, let’s look at what is a portion size. (We’re talking 7/8 veg and 2/3 fruit portions).
A portion means 80g (3oz) of fruit or veg – the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas.
A very rough way to think of this is – most veg and whole fruit portions would be about the size of your closed fist.
For smaller fruits like berries about the amount you can hold in your two cupped hands.
And for looser greens like salad and raw spinach, a good amount that would fill your two open hands.
This is a nice visual way of estimating your portion sizes…. unless you want to pull out the scales and weigh all your veg 🙂
But as you can see – the basics of a closed fist – really isn’t a huge amount, so perhaps getting 10 portions of fruit and veg per day isn’t seeming as daunting as before!
And remember that fruit and veg are very filling but tend to be lower in calories than some other foods, so a good way to keep an eye on your overall energy intake.
Tomorrow I start with Tip 1 of 25 ways to eat more fruit and veg. Check in to see what it will be!