Do YOU know what counts towards your five a day? trends now
Advice to eat five portions of fruit and vegetables each day has been peddled since the 1990s.
But, despite being drilled into our brains for decades, surveys still show we wrongly think foods like jam, crisps and wine count towards the target.
As another study today warned of the potential dangers of ultra-processed foods and pointed towards the benefits of loading your plate with leafy greens, berries and salad leaves, MailOnline has created a handy guide on exactly what one of those five portions really looks like.
Health bosses advise eating at least five portions to boost levels of vitamins, minerals and fibre as well as maintain a healthy weight and heart. Seven strawberries, 12 grapes and one banana counts, as does two satsumas, three apricots and half a pepper
The five a day target was introduced in the US in 1990 and the UK in 2003.
It followed advice from the World Health Organization that eating at least 400g of fruit and vegetables per day lowered the risk of serious health problems.
Dietary experts are, however, divided over whether this level is sufficient or even too little.
Some studies have shown the recommended intake is enough to slash the risk of an early death, while others suggest people need to eat 10 portions to get the best health outcomes.
Health bosses advise eating at least five portions to boost levels of vitamins, minerals and fibre as well as maintain a healthy weight and heart.
Better digestive health, boosted bone health and a lower risk of developing cataracts are also benefits among those getting sufficient fruit and vegetables.
And eating the rainbow is encouraged — as each fruit and vegetable contains its own combination of vitamins, minerals and fibre.
Just 80g of fresh, canned or frozen fruit or vegetables amounts to one portion, according to the NHS.
This equates to one apple, banana or orange.
Seven strawberries, 12 grapes and 14 cherries also count, as does two kiwi, one slice of melon or two slices of mango.
Three heaped tablespoons of peas, carrots or sweetcorn is one portion, while eight broccoli florets, five asparagus spears and half a pepper are also included.
Eating the rainbow is encouraged — as each fruit and vegetable contains its own combination of vitamins, minerals and fibre
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS
• Eat at least five portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
• Thirty grams of fibre a day. This is the same as eating all of the following: Five portions of fruit and vegetables, two whole-wheat cereal biscuits, two thick slices of wholemeal bread and a large baked potato with the skin on
• Have some dairy or dairy alternatives (such as soya drinks), choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including two portions of fish every week, one of
