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Jamie's School Dinners

Home | Do Something! | The Campaign | Jamie Speaks | Food Most Fowl | Porridge To Pizza | Find Out More

Do Something!

Get Your Portions

Increasing your child's intake of fresh, frozen and canned fruit and vegetables to five portions a day can help them avoid heart disease and some cancers, and has loads of other health benefits. For the best range of vitamins and other nutrients, serve a wide variety of types and colours. Here's a guide to what a portion of fruit or vegetables amounts to.

0

• potatoes – they don't count towards daily portions, in any form

1/3

• cereal bowl of shredded carrots
• aubergine

1/2

• avocado
• grapefruit
• large courgette

1

• medium apple, pear or banana
• handful of grapes, blackberries
• cereal bowl of mixed salad
• handful of mixed vegetable sticks (peppers, carrots, spring onions)
• medium glass of fruit juice (counts only once a day, even if you drink more)
• tablespoon of raisins or mixed dried fruit
• slice of melon
• large parsnip
• medium onion
• handful sugarsnap peas
• nectarine
• medium tomato
• large slice fresh pineapple
• portion of canned or fresh soup (tomato soup gives more than one portion, dried soups less than one portion)

2

• satsumas or clementines
• halves of canned peaches
• medium plums
• broccoli florets
• fresh figs
• kiwis
• slices of mango
• rings canned pineapple
• handfuls fresh raspberries
• heaped tablespoons cooked spinach
• heaped tablespoons cooked rhubarb

3

• whole dried apricots
• heaped tablespoons of peas or sweetcorn, fresh, frozen or canned
• heaped tablespoons of cooked kidney beans or chickpeas (pulses count only once a day, even if you eat more)
• heaped tablespoons canned fruit salad
• heaped tablespoons shredded cabbage
• celery sticks
• tablespoons baked beans

4

• rings of dried apple
• heaped tablespoons French beans
• tablespoons cooked curly kale

5

• spears fresh asparagus

6

• baby sweetcorn
• lychees, fresh or canned

7

• spears canned asparagus
• strawberries
• cherry tomatoes

8

• Brussels sprouts
• spring onions

12

• canned pineapple chunks

14

• fresh cherries
• button mushrooms

16

• fingers of okra

150

• ml of fruit smoothie

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