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By SHIVA KUSHWAHA 2,680 views

5 Fruits and Vegetables in a Day- What is your intake Count?

Did you know the fact that fruits and vegetables are considered to be a rich source of different types of vitamins, minerals, and fiber? As per the studies, it has been revealed that the intake of fruits and vegetables should make up around 1/3rd of the food that you need in a day.

It’s recommended by a qualified nutritionist (with a certification in nutritionist course in Delhi) that a person should eat at least 5 portions of different types of fruits and vegetables in a day. Whether you opt to have them in the form of juice, fresh, frozen, canned, or dried fruits and veggies, you must have 5 portions. Many types of researches have thrown light on the fact that people who dedicatedly eat 5 portions of fruits and vegetables every day usually don’t have issues related to heart, stroke, and even the most deadly disease- cancer.

You must be thinking eating 5 portions will not be that easy. Well, it isn’t that difficult provided you need to keep a tab on the portion size.


Through this post, we shall be discussing some of the recommended daily amounts by a qualified nutritionist (with a certification in nutritionist course in Delhi).

At a glance: what should be the fruit and vegetable intake count?

  • You can have around 80g of fresh or frozen fruit and vegetables of your choice as 1 portion out of 5.
  • You can take around 30g of dried fruit (which is equal to 80g of fresh fruit) of your choice as 2nd

Some other portions that you can have once in the day time:

  • Around 150ml of fruit or vegetable juice or smoothie. However, ensure that you don’t exceed the limit of 150ml.
  • Around 80g of beans and pulses, you can have. You can have beans or any type of veggie of the same amount twice in a day.

fruit basket

What types of fruits and veggies you can include in your 5 portion count in a day?

Here are some of the fruits and veggies that you can eat in the day time as recommended by a qualified nutritionist (with a certification in nutritionist course in Delhi):

  • Frozen fruit and vegetables available in the market
  • Canned fruit and vegetables, but they should not have added sugar or salt
  • Vegetables that you can cook as soup and curry.
  • A portion of mixed dried fruit, such as currants, dates, prunes, sultanas, and figs.
  • Fruit and vegetables in the form of ready meals, soups, and puddings.
  • Most of the ready-made food that you find outside in the superstores are usually high in salt, sugar, and fat content. Hence, it would be advisable to prepare fresh meals at home so that you can have a healthy portion in your mealtime.

In a nutshell, it is all about eating right portion size in a day to make most of the vitamins, minerals, and fiber. However, you can even consult a qualified nutritionist (with a certification in nutritionist course in Delhi) for better understanding.

Shiva Kushwaha

Shiva Kushwaha is a lead blog writer, blogger & content marketer, he publishes and manages the contents on many blogs. Shiva writes about lifestyle, technology, travel, health and more. He has been in the marketing industry for 5 years and with a very valuable experience in this industry, He has marked his footprints as a renowned guest blogger in Delhi.