YOUR GUIDE TO WHAT ONE PORTION LOOKS LIKE

ONE portion is 80g (2¾oz) of whole fruit or veg, but a portion can be much smaller than you think. One apple, for example, at about 160g (5½oz), is two portions right there.

A quarter of a can of baked beans does it too, or half an avocado; six strawberries, or three florets of broccoli.

Or 30g (1oz) dried fruit or veg. During the drying process, water lost from fruit leads to a reduction in weight, meaning 30g (1oz) dried fruit or veg is the equivalent of a whole portion of fresh.

One portion equals three dried apricots, a handful of dried mushrooms or a dessert spoonful of tomato purée.