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5-A-DAY

This means you don’t have to stick to fresh fruit and veg, which can be more expensive to buy, especially when out of season. Canned fruit and veg can also help you save on preparation time, particularly when you’re rushing to prepare your evening meal.

Canned fruit can help to make a tasty desert, but you do need to watch the sugar content, especially with canned fruit preserved in syrup. For a healthier option, look out for canned fruit in juice with less added sugar.

Tips to help you use canned fruit and veg towards your 5-A-DAY

No time to cook?
Keeping your cupboard well stocked with a variety of canned fruit and veg makes it easy to produce speedy meals. Try adding canned sweetcorn or garden peas to a tuna and pasta salad.

Fussy eaters in the family?
Did you know that baked beans count towards your 5-A-DAY? Potatoes don’t count, but parsnips do – why not make parsnip chips instead?

Shopping on a budget?
Canned tomatoes, garden peas, carrots, kidney beans and butter beans are great added to a tasty stew, hot pot or Bolognese sauce.

Portion sizes (as recommended by the Department of Health)

Please note these are for fruit and vegetables in their own juice or water, not brine, syrup, oil etc.

Canned fruit

Apricots

6 halves

Cherries

11 cherries, 3 heaped tablespoons

Fruit Salad

3 heaped tablespoons

Grapefruit

3 heaped tablespoons, 8 segments

Lychees

6 lychees

Mandarin Oranges

3 heaped tablespoons

Peaches

2 halves or 7 slices

Pears

2 halves or 7 slices

Pineapples

2 rings, 12 chunks or 3 tablespoons (when crushed)

Prunes

6 prunes

Raspberries

20 raspberries

Rhubarb

5 chunks

Canned vegetables

Ackees

3 heaped tablespoons

Asparagus

7 spears

Black Eye Beans

3 heaped tablespoons

Broad Beans

3 heaped tablespoons

Butter Beans

3 heaped tablespoons

Cannelloni Beans

3 heaped tablespoons

French Beans

4 heaped tablespoons

Kidney Beans

3 heaped tablespoons

Runner Beans

4 heaped tablespoons

Carrots

3 heaped tablespoons

Chick Peas

3 heaped tablespoons

Lentils

3 tablespoons

Peas

3 heaped tablespoons

Peppers

Half a pepper

Pigeon Peas

3 heaped tablespoons

Sweetcorn

3 heaped tablespoons

Tomatoes (Plum)

2 whole