To reduce the risk of tooth decay, dried fruit is best enjoyed as part of a meal – as dessert, for example, not as a between-meal snack. Try to swap dried fruit for fresh fruit, especially between meals. This is about 1 heaped tablespoon of raisins, currants or sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes or 1 handful of dried banana chips.īut dried fruit can be high in sugar and can be bad for your teeth.
Dried fruitĪ portion of dried fruit is around 30g. Large fresh fruitĪ portion is half a grapefruit, 1 slice of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple or 2 slices of mango (5cm slices). Medium fresh fruitĪ portion is 1 piece of fruit, such as 1 apple, banana, pear, orange or nectarine. 5 A Day fruit portions Small fresh fruitĪ portion is 2 or more small fruit – for example, 2 plums, 2 satsumas, 2 kiwi fruit, 3 apricots, 6 lychees, 7 strawberries or 14 cherries. The amount of food a child needs varies with age, body size and levels of physical activity.Īs a rough guide, 1 portion is the amount they can fit in the palm of their hand. The guide below will give you an indication of typical portion sizes for adults.Ĭhildren should also eat at least 5 portions of a variety of fruit and vegetables a day. An adult portion of fruit or vegetables is 80g. Everyone should have at least 5 portions of a variety of fruit and vegetables every day.
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