How «5 a Day» Works

Eat five portions of vegetables and fruits of your choice every day and without having to weigh each portion.  A portion equals about a handful of vegetables or fruit. Here’s how to determine the appropriate portion:  For children, it’s 70 g of vegetables or 100 g of fruit.  For adults, it’s 120 g of vegetables or fruit. How and when the portions are eaten during the day is not as important as the variety in choice of vegetable and fruit varieties; because in each fruit and vegetable there is a range of substances that are good for our bodies. Generally: the more colourful, the better!

Here’s how it can work

If you prefer several small meals,
your menu may look like this:
Breakfast:
Muesli with fresh fruit
Mid-morning:
One apple
Lunch:
Cheese sandwich with mixed salad
Mid-afternoon:
Tomato juice
Dinner:
Vegetables and potatoes au gratin with ham

If you do not care for breakfast,
your menu may look like this:
Mid-morning:
Plain yoghurt with fresh fruit, whole-grain roll
Lunch:
Fish with potatoes and a leafy salad
Mid-afternoon:
One large carrot
Dinner:
Spaghetti Napoli followed by strawberry-rhubarb smoothie

If you have no time for a mid-morning or mid-afternoon snack,
your menu may look like this:
Breakfast:
Fruit juice
Lunch:
Grilled breast of chicken with rice and steamed vegetables
Dinner:
Green salad, vegetable soup, bread and cheese