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5 a day; fruit and vegetable portion sizes

We have recently started to take delivery of a weekly organic fruit and vegetable box which has of course heightened our interest in the 5 a day fruit and vegetable regime. This simple app will show you what makes up one of your 5 a day portions of vegetables. You'll be surprised how small the quantities are in some instances. You'll be able to eat healthier and feel all the better for it.

Select a fruit or vegetable from the picker below to see what its daily portion consists of

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What are you waiting for? Pick your fruit and veg now!

3 heaped tablespoons of tinned Ackee

2 Globe Artichoke hearts

7 spears of tinned asparagus

5 spears of fresh asparagus

One third of an Aubergine/Eggplant

3 heaped tablespoons of barlotti beans

3 heaped tablespoons of black-eyed beans

3 heaped tablespoons of broad beans

3 heaped tablespoons of butter beans

3 heaped tablespoons of cannellini beans

4 heaped tablespoons of French beans

3 heaped tablespoons of kidney beans

3 heaped tablespoons of pinto beans

4 heaped tablespoons of runner beans

3 heaped tablespoons of soya beans

2 handfuls of fresh bean sprouts

3 whole bottled beetroot

3 whole fresh baby beetroot

2 spears of broccoli

8 Brussels sprouts

3 heaped tablespoons of butternut squash

2 handfuls of sliced cabbage

3 heaped tablespoons of shredded cabbage

3 heaped tablespoons of tinned carrots

3 heaped tablespoons of fresh carrot slices

8 florets of cauliflower

3 sticks of celery

3 heaped tablespoons of chickpeas

One fifth of a head of Chinese leaves

Half a large courgette

5 cm (2 inch) piece of cucumber

4 heaped tablespoons of curly kale

Half a karela (bitter melon)

1 leek (white portion only)

3 tablespoons of lentils

1 cereal bowl of lettuce (mixed leaves)

1 handful of mange-tout

3 heaped tablespoons of marrow

3 tablespoons of frozen mixed vegetables

14 mushrooms

2 tablespoons of dried mushrooms

16 medium Okra

1 medium Onion

3 heaped tablespoons of pak choi (Chinese cabbage)

1 large Parsnip

3 heaped tablespoons of tinned peas

3 heaped tablespoons of fresh peas

3 heaped tablespoons of frozen peas

Half a tinned sweet pepper

Half a bottled sweet pepper

Half a fresh sweet pepper

3 heaped tablespoons of tinned pigeon peas

3 heaped tablespoons of pumpkin

10 Radishes

2 heaped tablespoons of cooked spinach

1 cereal bowl of fresh spinach leaves

4 heaped tablespoons of cooked spring greens

8 spring onions

1 handful of sugar snap peas

3 heaped tablespoons of swede

1 large sweet potato

6 baby sweetcorn

3 heaped tablespoons of tinned sweetcorn

1 whole sweetcorn cob

1 heaped tablespoon of tomato puree

2 whole tinned plum tomatoes

1 whole fresh tomato

7 fresh cherry tomatoes

3 heaped tablespoons of turnip

150ml glass of unsweetened vegetable juice

150ml glass of vegetable smoothie

1 cereal bowl of fresh watercress

1 fresh apple

2 heaped tablespoons of apple puree

6 halves of unsweetened tinned apricots

3 whole fresh apricots

Half an avocado

1 banana

10 blackberries

4 heaped tablespoons of blackcurrants

4 heaped tablespoons of blueberries

11 tinned cherries

14 fresh cherries

2 clementines

6 damsons

3 fresh dates

2 fresh figs

150ml glass of unsweetened fruit juice

3 heaped tablespoons of tinned fruit salad

3 heaped tablespoons of fresh fruit salad

150ml glass of fruit smoothie

1 handful of gooseberries

8 segments of tinned grapefruit

half a fresh grapefruit

1 handful of grapes

2 kiwi fruit

8 Kumquats

6 tinned lychees

6 fresh lychees

3 heaped tablespoons of tinned mandarin oranges

1 fresh mandarin orange

2 slices of fresh mango (5cm or 2 inch)

1 slice of melon (5cm or 2 inch)

1 nectarine

1 orange

6 passion fruits

1 slice of pawpaw (papaya)

2 halves of tinned peaches

1 fresh peach

2 halves of tinned pears

1 fresh pear

2 rings of tinned pineapple

3 tablespoons of crushed pineapple

1 large slice of fresh pineapple

2 plums

6 tinned prunes

3 prunes

20 tinned raspberries

2 handfuls of fresh raspberries

5 chunks of tinned rhubarb

2 heaped tablespoons of cooked rhubarb

2 satsumas

1 sharon fruit

9 tinned strawberries

7 fresh strawberries

1 heaped tablespoon of sultanas

2 tangerines

1 heaped tablespoon of tomato puree

2 tinned whole tinned plum tomatoes

1 large fresh tomato

7 fresh cherry tomatoes

4 dried apple rings

3 whole dried apricots

1 handful of dried banana chips

1 heaped tablespoon of dried cherries

1 heaped tablespoon of dried cranberries

1 heaped tablespoon of dried currants

2 dried figs

1 heaped tablespoon of dried mangoes

1 heaped tablespoon of dried mixed fruit

2 halves of dried peaches

2 halves of dried pear

1 heaped tablespoon of dried pineapple

3 dried prunes

1 tablespoon of raisins

4 sundried tomatoes

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</style> <select class="button submitbutton" id="5-a-day-vegetable" style="padding-left: 20px;width:300px"><option value="none" rel="">Fruit and vegetable picker</option><option value="apple">Apple: fresh</option><option value="applepuree">Apple puree</option><option value="apricottin">Apricot: tinned</option><option value="apricot">Apricot: fresh</option><option value="avocado">Avocado pear</option><option value="banana">Banana</option><option value="blackberry">Blackberries</option><option value="blackcurrant">Blackcurrants</option><option value="blueberry">Blueberries</option><option value="cherrytin">Cherries: tinned</option><option value="cherry">Cherries: Fresh</option><option value="clementine">Clementines</option><option value="damson">Damsons</option><option value="date">Dates</option><option value="fig">Figs</option><option value="fruitjuice">Fruit juice: unsweetened</option><option value="fruitsaladtin">Fruit salad: tinned</option><option value="fruitsalad">Fruit salad: fresh</option><option value="fruitsmoothie">Fruit smoothie</option><option value="gooseberry">Gooseberries</option><option value="grapefruittin">Grapefruit: tinned</option><option value="grapefruit">Grapefruit: fresh</option><option value="grape">Grapes</option><option value="kiwi">Kiwi fruit</option><option value="kumquat">Kumquats</option><option value="lycheetin">Lychees: tinned</option><option value="lychee">Lychees: fresh</option><option value="mandarintin">Mandarin oranges: tinned</option><option value="mandarin">Mandarin orange: fresh</option><option value="mango">Mango: fresh</option><option value="melon">Melon</option><option value="nectarine">Nectarine</option><option value="orange">Orange</option><option value="passionfruit">Passion fruit</option><option value="pawpaw">Pawpaw (papaya)</option><option value="peachtin">Peaches: tinned</option><option value="peach">Peaches: fresh</option><option value="peartin">Pears: tinned</option><option value="pear">Pear: fresh</option><option value="pineappletin">Pineapple: tinned</option><option value="pineapplecrushed">Pineapple: crushed</option><option value="pineapple">Pineapple: fresh</option><option value="plum">Plums</option><option value="prunetin">Prunes: tinned</option><option value="prune">Prunes</option><option value="raspberrytin">Raspberries: tinned</option><option value="raspberry">Raspberries: fresh</option><option value="rhubarbtin">Rhubarb: tinned</option><option value="rhubarbcook">Rhubarb: cooked</option><option value="satsuma">Satsumas</option><option value="sharonfruit">Sharon fruit</option><option value="strawberrytin">Strawberries: tinned</option><option value="strawberry">Strawberries: fresh</option><option value="sultana">Sultanas</option><option value="tangerine">Tangerines</option><option value="tomatopuree">Tomato puree</option><option value="tomatotin">Tomatoes: tinned</option><option value="tomato">Tomato: fresh</option><option value="tomatocherry">Tomatoes: cherry</option><option value="driedfruit">- - - - - DRIED FRUIT - - - - -</option><option value="appleringdried" >Apple rings: dried</option><option value="apricotdried">Apricots: dried</option><option value="bananachipdried">Banana chips</option><option value="cherrydried">Cherries: dried</option><option value="cranberrydried">Cranberries: dried</option><option value="currantsdried">Currants</option><option value="figdried">Figs</option><option value="mangodried">Mangoes: dried</option><option value="mixedfruitdried">Mixed fruit: dried</option><option value="peachdried">Peaches: dried</option><option value="peardried">Pears: dried</option><option value="pineappledried">Pineapple: dried</option><option value="prunedried">Prunes: dried</option><option value="raisins">Raisins</option><option value="tomatosundried">Sundried tomatoes</option><option value="none" >- - - - - VEGETABLES - - - - -</option><option value="ackeetin">Ackee: tinned</option><option value="artichoke">Artichoke</option><option value="asparagustin">Asparagus: tinned</option><option value="asparagus">Asparagus: fresh</option><option value="aubergineeggplant">Aubergine/Eggplant</option><option value="barlottibean">Beans, barlotti</option><option value="blackeyebean">Beans, black eye</option><option value="broadbean">Beans, broad</option><option value="butterbean">Beans, butter</option><option value="cannellinibean">Beans, cannellini</option><option value="frenchbean">Beans, French</option><option value="kidneybean">Beans, kidney</option><option value="pintobean">Beans, pinto</option><option value="runnerbean">Beans, runner</option><option value="soyabean">Beans, soya</option><option value="beansprout">Bean sprouts: fresh</option><option value="beetrootbottled">Beetroot: bottled</option><option value="beetroot">Beetroot: fresh</option><option value="broccoli">Broccoli</option><option value="brusselssprout">Brussels sprouts</option><option value="butternutsquash">Butternut squash</option><option value="cabbage">Cabbage</option><option value="cabbageshredded">Cabbage: shredded</option><option value="carrottin">Carrots: tinned</option><option value="carrotfreshslices">Carrots: fresh; slices</option><option value="cauliflower">Cauliflower</option><option value="celery">Celery</option><option value="chickpeas">Chickpeas</option><option value="chineseleaves">Chinese leaves</option><option value="courgette">Courgettes</option><option value="cucumber">Cucumber</option><option value="curlykale">Curly kale</option><option value="karela">Karela (bitter melon)</option><option value="leek">Leeks</option><option value="lentils">Lentils</option><option value="lettucemixedleaf">Lettuce (mixed leaves)</option><option value="mangetout">Mange-tout</option><option value="marrow">Marrow</option><option value="vegetablesmixedfrozen">Mixed vegetables: frozen</option><option value="mushroom">Mushrooms</option><option value="mushroomdried">Mushrooms: dried</option><option value="okra">Okra</option><option value="onion">Onion</option><option value="pakchoishredded">Pak choi (Chinese cabbage)</option><option value="parsnips">Parsnips</option><option value="peastin">Peas: tinned</option><option value="peas">Peas: fresh</option><option value="peasfrozen">Peas: frozen</option><option value="peppertin">Pepper: sweet; tinned</option><option value="pepper">Pepper: fresh</option><option value="pigeonpeastin">Pigeon peas: tinned</option><option value="pumpkin">Pumpkin</option><option value="radish">Radish</option><option value="spinach">Spinach</option><option value="spinachfresh">Spinach: fresh</option><option value="springgreens">Spring greens</option><option value="springonion">Spring onion</option><option value="sugarsnappeas">Sugar snap peas</option><option value="swede">Swede</option><option value="sweetpotato">Sweet potato</option><option value="sweetcornbaby">Sweetcorn: baby</option><option value="sweetcorntin">Sweetcorn: tinned</option><option value="sweetcorncob">Sweetcorn: on the cob</option><option value="tomatopuree">Tomato puree</option><option value="tomatotin">Tomato: tinned plum</option><option value="tomato">Tomato: large fresh</option><option value="tomatocherry">Tomato: fresh cherry</option><option value="turnip">Turnip</option><option value="vegjuice">Vegetable juice: unsweetened</option><option value="vegsmoothie">Vegetable smoothie</option><option value="watercress">Watercress: fresh</option></select>

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5 a day; fruit and vegetable portion sizes

Select a fruit or vegetable from the picker below to see what its daily portion consists of

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