Getting your five portions of fruit and vegetables each day is often easier said than done. Between hectic schedules, budget constraints, and ingrained eating habits, many of us fall short of this goal. In fact, recent data from the National Diet and Nutrition Survey revealed that only 17% of adults and just 9% of young people hit the target. But there’s good news: reaching your five-a-day might be simpler than you think, and it could be easier to get closer to that goal with some foods you might not have realized count toward your intake.
1. Sweet Potato Wedges
Unlike regular potatoes, sweet potatoes count as a vegetable portion. These versatile tubers are packed with fiber, beta-carotene, and vitamin C. They also offer a nutritional boost to any meal and can be enjoyed as wedges, roasted with a sprinkle of smoked paprika and garlic.
What counts?
One medium-sized sweet potato (about 150g).
How to enjoy:
Try oven-baked sweet potato wedges for a healthy, nutrient-packed side dish or add them to a salad for extra flavor and texture.
2. Baked Beans
Surprisingly, baked beans are part of the legume family, which includes lentils, peas, and chickpeas. Half a tin of baked beans can count as one of your five-a-day, as the haricot beans and the tomato sauce (when made with enough tomatoes) add to the veggie intake.
What counts?
Half a 400g tin (about 200g).
How to enjoy:
Pair baked beans with a jacket sweet potato and a side salad for a supercharged meal.
3. Hummus
Made from chickpeas, hummus is an excellent source of plant-based protein and fiber. A couple of heaped tablespoons can contribute one portion to your five-a-day. Best of all, you can dip veggies like carrots and peppers into it for even more veggie goodness.
What counts?
Two heaped tablespoons (around 80g).
How to enjoy:
Use hummus in wraps, sandwiches, or as a dip for veggie sticks. It’s a creamy alternative to mayo, adding both flavor and nutrition.
4. Guacamole and Veg-Based Dips
Avocado, the key ingredient in guacamole, counts as one of your portions of fruit, so half an avocado adds a serving of veggies to your day. Add tomatoes, onions, and lime to boost the flavor and nutritional value.
What counts?
Half a medium avocado (about 80g).
How to enjoy:
Swap out butter for guacamole in wraps or serve it alongside baked fish for a healthier, nutrient-packed meal.
5. Ready-Made Soups and Sauces
A quick and easy way to get more veggies in your diet is with ready-made vegetable soups. As long as the soup contains at least 80g of vegetables, it counts as a portion of your five-a-day. Choose soups with visible vegetables and watch out for added salt and sugar.
What counts?
A 300g bowl of vegetable-based soup with at least 80g of veggies.
How to enjoy:
For an easy meal, stir in some spinach, kale, or frozen peas into your soup for a bonus portion of vegetables.
6. Spaghetti Hoops
Believe it or not, spaghetti hoops also count as one portion of your five-a-day! Thanks to the tomato puree in the sauce, they add some extra veggies to your diet.
What counts?
Half a 400g tin (about 200g).
How to enjoy:
Add extra vegetables like spinach or sweetcorn to spaghetti hoops to boost your veggie intake even further.
7. Ready Meals with Veggies
While ready meals often get a bad reputation, some dishes—particularly those rich in vegetables, pulses, or tomato-based sauces—can count as one of your five-a-day. Just make sure the ingredients list shows visible veggies and avoid versions with excessive salt and additives.
What counts?
A meal with at least 80g of veggies.
How to enjoy:
Stir in some extra frozen vegetables or a side salad to your ready meal to boost your veggie intake.
8. Fruity Desserts
Desserts made with fresh, frozen, or tinned fruit in juice (not syrup) can help you hit your daily fruit target. Fruit-based crumbles, poached pears, or stewed fruit are a delicious and healthy way to increase your intake.
What counts?
80g of fruit.
How to enjoy:
Keep frozen fruit on hand for quick desserts or smoothie bowls. It’s a great way to sneak in a fruit portion, and it can also be added to your morning porridge.
Conclusion
Meeting your five-a-day doesn’t have to be difficult or time-consuming. With simple and accessible foods like baked beans, hummus, and sweet potatoes, you can make small changes to your meals that will add up over time. These foods are easy to incorporate into your routine, and they help you enjoy the health benefits of more fruits and vegetables without the stress. So start today and make these nutritious choices a regular part of your day
