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Not too long ago I was looking for some information on smoothies and portions and I bumped into the below collection:

http://www.nhs.uk/livewell/5aday/documents/downloads/5aday_portion_guide.pdf

FRUIT
Adult portion size = 80g
Fruit (Always check labels for additives)
Adult portion size examples – approximately equivalent to 80g in weight
(As eaten, edible portion, drained if canned)
Apple: fresh – 1 medium apple
Apple: puree – 2 heaped tablespoons
Apricot: canned – 6 halves
Apricot: fresh – 3 apricots
Avocado – Half an avocado
Banana: fresh – 1 medium banana
Blackberries – 1 handful (9 to 10 blackberries)
Blackcurrants – 4 heaped tablespoons
Blueberries – 2 handfuls (4 heaped tablespoons)
Cherries: canned – 11 cherries (3 heaped tablespoons)
Cherries: fresh – 14 cherries
Clementines – 2 clementines
Damsons – 5 to 6 damsons
Dates: fresh – 3 dates
Fig: fresh – 2 figs
Fruit juice: 100% unsweetened
1 medium (150ml) glass of unsweetened 100% fruit juice can count as a portion.
Juices can only count as a maximum of one of your 5 A DAY, however much you drink.
Fruit salad:
3 heaped tablespoons
canned
Fruit salad: fresh 3 heaped tablespoons
Fruit smoothie – 1 medium glass (150ml)
One smoothie containing all the edible pulped fruit or vegetable may count as more than one 5 A DAY portion, but this depends on the quantity of fruits or vegetables and/or juice used, as well as how the smoothie has been made. For a single smoothie to qualify as being two portions, it must contain either:
• at least 80g of one variety of whole fruit and/or vegetable and at least 150ml of a different variety of 100% fruit and/or vegetable juice, or
• a minimum of 80g of one variety of whole fruit and/or vegetable and at least 80g of another variety of whole fruit and/or vegetable.
Smoothies can only count as a maximum of two of your 5 A DAY, however much you drink.
Gooseberries – 1 handful
Grapefruit canned – 3 heaped tablespoons (8 segments)
Grapefruit: fresh – Half a grapefruit
Grapes – 1 handful
Kiwi fruit – 2 kiwi fruit
Kumquat – 6-8 kumquats
Lychee: – canned 6 lychees
Lychee: – fresh 6 lychees
Mandarin orange:- canned 3 heaped tablespoons
Mandarin orange:- fresh 1 medium orange
Mango: fresh – 2 slices (2-inch slice)
Melon – 1 slice (2-inch slice)
Nectarine – 1 nectarine
Orange – 1 orange
Passion fruit – 5 to 6 fruit
Pawpaw (papaya): fresh – 1 slice
Peach: canned – 2 halves or 7 slices
Peach: fresh – 1 medium peach
Peach: ready to eat – 2 halves
Pear: canned – 2 halves or 7 slices
Pear: fresh – 1 medium pear
Pear: ready to eat – 2 halves
Pineapple: canned – 2 rings or 12 chunks
Pineapple: crushed – 3 tablespoons
Pineapple: fresh – 1 large slice
Plum – 2 medium plums
Prune: canned – 6 prunes
Prune: ready to eat – 3 prunes
Raspberries: canned – 20 raspberries
Raspberries: fresh – 2 handfuls
Rhubarb: canned chunks – 5 chunks
Rhubarb: cooked – 2 heaped tablespoons
Satsuma – 2 small satsumas
Sharon fruit – 1 sharon fruit
Strawberry: canned – 9 strawberries
Strawberry: fresh – 7 strawberries
Sultanas – 1 heaped tablespoon
Tangerine – 2 small tangerines
Tomato puree – 1 heaped tablespoon
Tomato: canned plum – 2 whole
Tomato: fresh – 1 medium, or 7 cherry

DRIED FRUIT
Adult portion sizes = 30g
Dried fruit
(Always check labels for additives)
Adult portion size examples – approximately equivalent to 30g in weight
(Reconstituted weight)
Apple: dried rings – 4 rings
Apricot: dried – 3 whole
Banana chips – dried – 1 handful
Cherries: dried – 1 heaped tablespoon
Cranberries: dried – 1 heaped tablespoon
Currants: dried – 1 heaped tablespoon
Fig: dried – 2 figs
Mango: dried – 1 heaped tablespoon
Mixed fruit: dried – 1 heaped tablespoon
Peach: dried – 2 halves
Pear: dried – 2 halves
Pineapple: dried – 1 heaped tablespoon
Prune: dried – 3 prunes
Raisins – 1 tablespoon
Tomato: sundried – 4 pieces

VEGETABLES
Adult portion size = 80g
Vegetable – (Always check labels for additives)
Adult portion size examples – approximately equivalent to 80g in weight
(As eaten, edible portion, drained if canned)
Ackee: canned – 3 heaped tablespoons
Artichoke – 2 globe hearts
Asparagus: canned – 7 spears
Asparagus: fresh – 5 spears
Aubergine/Eggplant – 1/3rd aubergine
Beans, barlotti: cooked – 3 heaped tablespoons
Beans and pulses count as a maximum of one portion a day, however much you eat. This is because, while pulses contain fibre, they don’t give the same mixture of vitamins, minerals and other nutrients as fruit and vegetables.
Beans, black eye: cooked – 3 heaped tablespoons
Beans, broad: cooked – 3 heaped tablespoons
Beans, butter: cooked – 3 heaped tablespoons
Beans, cannellini: cooked – 3 heaped tablespoons
Beans, French: cooked – 4 heaped tablespoons
Beans, kidney: cooked – 3 heaped tablespoons
Beans, pinto: cooked – 3 heaped tablespoons
Beans, runner: cooked – 4 heaped tablespoons
Beans, soya: cooked – 3 heaped tablespoons
Beansprouts: fresh – 2 handfuls
Beetroot: bottled – 3 ‘baby’ whole, or 7 slices
Beetroot: fresh – 3 ‘baby’ whole, or 7 slices
Broccoli – 2 spears
Brussels sprouts – 8 Brussels sprouts
Butternut squash: diced and cooked – 3 heaped tablespoons
Cabbage – 1/6th small cabbage or 2 handfuls sliced
Cabbage: shredded – 3 heaped tablespoons
Carrots: canned – 3 heaped tablespoons
Carrots: fresh slices – 3 heaped tablespoons
Carrots: shredded – 1/3 cereal bowl
Cauliflower – 8 florets
Celery – 3 sticks
Chickpeas: cooked – 3 heaped tablespoons
Chinese leaves – 1/5th ‘head Chinese leaves
Courgettes – Half a large courgette
Cucumber – 2-inch piece
Curly kale: cooked – 4 heaped tablespoons
Karela – Half a karela
Leeks – 1 leek (white portion only)
Lentils – 3 tablespoons
Lettuce (mixed leaves) – 1 cereal/dessert bowl
Mange-tout – 1 handful
Marrow: diced and cooked – 3 heaped tablespoons
Mixed vegetables: frozen – 3 tablespoons
Mushrooms: button – 14 button or 3 handfuls of slices, 3-4 heaped tablespoons
Mushrooms: dried – 2 tablespoons or handful porcini
Okra – 16 medium
Onion – 1 medium onion
Pak choi (Chinese cabbage): shredded – 3 heaped tablespoons
Parsnips – 1 large
Peas: canned – 3 heaped tablespoons
Peas: fresh – 3 heaped tablespoons
Peas: frozen – 3 heaped tablespoons
Pepper: canned – Half a pepper
Pepper: fresh – Half a pepper
Pigeon peas: canned – 3 heaped tablespoons
Pumpkin: diced and cooked – 3 heaped tablespoons
Radish – 10 radishes
Spinach: cooked – 2 heaped tablespoons
Spinach: fresh – 1 cereal bowl
Spring greens: cooked – 4 heaped tablespoons
Spring onion – 8 onions
Sugarsnap peas – 1 handful
Swede: diced and cooked – 3 heaped tablespoons
Sweet potato – 1 large
Sweetcorn: baby – 6 baby corn
Sweetcorn: canned – 3 heaped tablespoons
Sweetcorn: on the cob – 1 cob
Tomato puree – 1 heaped tablespoon
Tomato: – canned plum 2 whole
Tomato: fresh – 1 medium, or 7 cherry
Turnip: diced and cooked – 3 heaped tablespoons
Vegetable juice: 100% – unsweetened
1 medium (150ml) glass of unsweetened 100% vegetable
juice can count as a portion.
Vegetable smoothie – 1 medium glass (150ml)
One smoothie containing all the edible pulped fruit or vegetable may count as more than one 5 A DAY portion, but this depends on the quantity of fruits or vegetables and/or juice used, as well as how the smoothie has been made. For a single smoothie to qualify as being two portions, it must contain either:
• at least 80g of one variety of whole fruit and/or vegetable and at least 150ml of a different variety of 100% fruit and/or vegetable juice, or
• a minimum of 80g of one variety of whole fruit and/or vegetable and at least 80g of another variety of whole fruit and/or vegetable.
Smoothies can only count as a maximum of two of your 5 A DAY, however much you drink.

Watercress: fresh – 1 cereal/dessert bowl

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