the innocent way to 5-a-day

By measuring how much fruit goes into each smoothie, we can safely say that a smoothie is the equivalent of 2 portions of fruit. That's because a 250ml smoothie contains at least 1 portion of whole crushed fruit (80g) and 1 portion of juice (150ml). We try and get as much whole crushed fruit into our smoothies as we can, so we even some smoothies that have more than 80g of whole crushed fruit. This just means the rest of the second portion comes from juice.

We can also show that smoothies have the same nutritional value as 2 portions of 'raw' fruit potions graph Average of 8 innocent recipes compared to medium banana (100g) and 80g of strawberries, cherries and mango.

And due to the whole crushed fruit content, smoothies are higher in fibre, antioxidants and vitamin C than regular fruit juice.

Well, a portion of veg is 80g and there are 3 parts to each of our veg pots: the sauce (made from vegetables), a mixture of beans and/or pulses, and a host of fresh vegetables. Each of those parts will count for at least one portion of veg, so each recipe contains at least 3 portions of vegetables, with only 1 portion coming from beans/pulses (beans/pulses can only ever count for one daily portion, no matter how many portions you eat).