EU FRUIT BASKET
5 A Day: A Simple Habit for a Healthier Life
Eating at least five portions of fruit and vegetables a day is one of the clearest recommendations from nutrition experts worldwide.
The World Health Organization (WHO) suggests a minimum of 400 g per day, which equals about five handful-sized portions.
This advice is also reflected in the European Commission’s Food-Based Dietary Guidelines database, which compiles the official national recommendations of EU Member States.
What counts as one portion?
- 1 medium-sized fruit (e.g. a peach, nectarine, kiwi or kaki fruit)
- 1 handful of berries or sliced fruit
- 1 cup of chopped fruit or vegetables
- Variety matters: choose different colours and seasonal produce.
Why it matters?
- Kiwi
Kiwi is high in vitamin C, which contributes to the normal function of the immune system, and high in vitamin K, which contributes to the maintenance of normal bones and normal blood clotting.
- Kaki (Persimmon)
Persimmons are a source of fibre, which contributes to an increase in faecal bulk. With their natural sweetness, they also provide only about 70 kcal per 100 g.
- Peach & Nectarine
Peaches and nectarines are naturally refreshing fruits, made up of more than 85% water and providing around 40 kcal per 100 g – a light choice to enjoy as part of your 5-a-day.
Practical tips:
- Add fruit to your breakfast or as a snack.
- Include peaches or nectarines in fruit salads.
- Enjoy seasonal options like kaki fruit in autumn to reach your 5 A Day.
Sources:
- WHO, 2003
- European Commission – Food-Based Dietary Guidelines Knowledge4Policy
- EFSA EU Register of Nutrition and Health Claims
