5 a Day for Kids: Portion Sizes and Easy Ideas

Most parents know children should eat their five a day. Fewer know what actually counts, or how big a child’s portion should be. Is a glass of orange juice one? Do baked beans count? What about the tomato on a pizza? This guide to 5 a day for kids answers those questions using NHS guidance, then gives you simple ways to hit the target without turning every meal into a negotiation. I coach busy mums and dads in Archway, and this is one of the topics they ask me about most.

How big is a child’s portion?

An adult portion of fruit or veg is about 80g. Children’s portions are smaller and grow with them. The NHS Healthier Families 5 A Day page gives a simple rule: one portion for a child is roughly the amount that fits in the palm of their hand.

That means a small child’s portion might be a few slices of apple or a couple of broccoli florets, while a teenager’s is closer to an adult portion. Do not stress about weighing anything. Use their hand as the guide.

What counts towards 5 a day for kids?

Fresh, frozen, tinned and dried fruit and veg all count. Here is a quick guide based on the NHS 5 A Day portion sizes page:

Food	Does it count?
Fresh, frozen or tinned fruit and veg	Yes. Choose tinned fruit in juice and veg in water with no added salt or sugar.
Dried fruit (raisins, apricots)	Yes, but keep it to mealtimes because it sticks to teeth.
Beans and pulses (including baked beans)	Yes, but only ever as one portion a day, however much they eat.
Fruit juice and smoothies	Yes, but only one portion a day, and no more than 150ml combined, with a meal.
Potatoes	No. They count as a starchy food, not veg. Sweet potatoes do count.
Veg in ready meals or sauces	Sometimes, but these can be high in salt and sugar, so check the label.

The key word is variety. Five portions of apple is better than none, but five different fruits and vegetables give a wider range of vitamins, minerals and fibre.

Easy ways to hit 5 a day for kids

I find it easier to think of it as one or two portions at each meal, rather than five separate battles. Here is how a normal school day might look:

• Breakfast (1 portion): berries or a sliced banana on porridge or cereal.
• Lunchbox (1 portion): carrot sticks, cucumber or a satsuma. My healthy lunchbox ideas for kids has more.
• After school (1 portion): apple slices with a little peanut butter, or a handful of grapes cut lengthways for younger children.
• Dinner (2 portions): peas or sweetcorn on the side, plus grated carrot or courgette hidden in the pasta sauce.

That is five without anything fancy.

10 tricks that actually work

1. Keep a fruit bowl at kid height. If it is the first thing they see, it is the first thing they grab.
2. Use frozen veg. Peas, sweetcorn, spinach and mixed veg are cheap, last for months and are just as nutritious.
3. Hide veg in sauces. Grated carrot, courgette and red lentils disappear into bolognese, chilli and curries.
4. Put veg out first. A plate of cucumber, pepper strips and cherry tomatoes on the table while dinner cooks gets eaten by hungry kids.
5. Add fruit to breakfast every day. It becomes a habit, not a debate.
6. Let them choose. At the shop, ask them to pick one fruit or veg they have never tried.
7. Make it fun. Rainbow plates, veg faces on pizza, or a “how many colours today?” chart on the fridge.
8. Blend some. A small smoothie with milk and spinach counts as one. See my healthy smoothies for kids post for balanced recipes.
9. Do soup nights. Blended veg soup with bread to dip can pack in two or three portions.
10. Lead by example. If they see you eating fruit and veg every day, they are much more likely to join in.

What if my child refuses fruit and veg?

You are not alone. Keep offering small amounts without pressure, pair new foods with ones they already like, and try different textures (raw instead of cooked, or grated instead of chunks). My guide to fussy eaters covers this in more detail. If you are worried about your child’s growth or diet, speak to your GP or health visitor.

Food, movement and energy

Fruit and veg are one piece of the puzzle. Active kids sleep better, eat better and are often less fussy at dinner because they are actually hungry. The NHS recommends children and young people aged 5 to 18 get an average of at least 60 minutes of moderate or vigorous activity a day, as set out in its physical activity guidelines for children and young people.

And parents need looking after too. If you are running on coffee and the kids’ leftovers, a regular class can be the hour that resets your week. The SYP Recharge energy and focus class is designed for tired parents who want to feel more awake, not more wiped out.

FAQs

How many portions of fruit and veg should a child have a day?

The NHS says children should eat at least 5 portions of a variety of fruit and vegetables a day, just like adults. Their portions are smaller, roughly what fits in the palm of their hand.

Do baked beans count as one of your 5 a day?

Yes, beans and pulses count, but only as one portion a day however much your child eats. Choose reduced sugar and salt versions.

Does fruit juice count for kids?

Yes, but only as one portion a day. Keep juice and smoothies to 150ml combined, and serve them with a meal to protect teeth.

Do potatoes count towards 5 a day?

No. Potatoes are a starchy food, so they do not count. Sweet potatoes, parsnips and swede do count.

Book your first class

You have the kids’ fruit and veg sorted, now look after yourself. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, indoors in a church hall, open to all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you live up the hill, find out about 1-1 personal training in Highgate with SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.