Help your child get their five a day by placing two portions of
fruit and vegetables in their lunchbox (ideally one fruit and
one vegetable).
A portion could be:
• 1 medium sized piece of fruit, eg apple, orange,
banana, pear
• 2 small fruits, eg kiwi fruits, satsumas, plums
• 1 cup of grapes, cherries or berries
• 1 large slice of pineapple or melon
• 1 heaped tablespoon of dried fruit, eg raisins,
or 3 dried apricots (this should be part of lunch
rather than a snack because of its high natural
sugar content)
• 1 cereal bowl of salad, eg lettuce, tomatoes, cucumber
and celery
• 3 heaped tablespoons of fresh or frozen veg, eg
chopped, sliced or grated carrots, peppers,
or sweetcorn
• 150ml of pure unsweetened fruit juice
or fruit smoothie
• 3 heaped tablespoons of fruit salad
(fresh or tinned in fruit juice) or
stewed fruit.
For younger children (4–6 years),
reduce these portion sizes by about
half, then increase the amount as they
grow. Older primary school children
should be eating full portions.
