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
Why it matters?
- Kiwi
Kiwi is naturally rich in vitamin C (74.7 mg per 100 g) and contains approximately 58 kcal per 100 g.
- Kaki (Persimmon)
Kakis are naturally sweet, with approximately 66 kcal per 100 g. They contain 2.5 g of dietary fibre 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:
- Variety matters: choose different colours and seasonal produce.
- 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
- USDA FoodData Central (SR Legacy database), 5 al día Nutritional Database (Spain, 2019)
