John Miller
Mushrooms are a great way to get one of your five a day. They can be grilled, fried, or added to scrambled eggs, stir-fries, and omelettes. While potatoes, yams, cassava, and plantain are vegetables, they don't count towards your five a day because they are usually eaten as starchy foods. Instead, sweet potatoes, parsnips, swedes, and turnips count towards your five a day because they are typically eaten in addition to the starchy part of a meal. Beans and pulses also count, but only as a maximum of one portion per day, regardless of quantity, because they contain fewer nutrients than other fruits and vegetables.
| Characteristics | Values |
|---|---|
| Mushrooms count as 5 a day | Yes |
| Portion size | 80g of fresh, canned, or frozen mushrooms |
| Dried mushrooms | 30g |
| Mushroom juice | 150ml |
Explore related products
What You'll Learn
Mushrooms are one of your 5 a day
Mushrooms are indeed one of your 5-a-day. According to the NHS, almost all fruit and vegetables count towards your 5-a-day. This includes fresh, canned, frozen, dried, and juiced produce. 80 grams of fresh, canned, or frozen fruit and vegetables count as one portion of your 5-a-day. For dried fruit, 30 grams is equivalent to one portion, and for juices or smoothies, 150 millilitres is considered one portion.
It is important to note that starchy foods like potatoes, yams, cassava, and plantains do not count towards your 5-a-day. However, other root vegetables such as sweet potatoes, parsnips, swedes, and turnips do count since they are typically eaten alongside the starchy portion of a meal.
Mushrooms are a versatile ingredient that can be easily incorporated into various dishes to boost your vegetable intake. For example, you can add them to scrambled eggs, stir-fries, salads, or fajitas. Grilled mushrooms are also a delicious addition to a cooked breakfast, alongside baked beans, grilled tomatoes, and a glass of unsweetened 100% fruit juice.
When planning your meals, remember that beans and pulses, such as chickpeas, count as a maximum of one portion per day, regardless of quantity. This is because while they provide fibre, they are less nutrient-dense than other fruits and vegetables. To ensure a diverse range of nutrients, it is beneficial to consume a wide variety of fruits and vegetables.
G2G Mushrooms: The Ultimate Guide to Growing Your Own
You may want to see also
Potatoes don't count
Mushrooms are a type of vegetable, and as such, they count towards your 5-a-day.
Potatoes, on the other hand, are starchy vegetables, and they don't count towards your 5-a-day. This is because they are usually eaten as a substitute for other starchy foods such as bread, pasta, or rice. Potatoes are a good source of energy, fibre, B vitamins, and potassium. They also contain vitamin C, with 100g of potatoes providing 11-16mg of the vitamin. It is best to eat potatoes without any added salt or fat, and with the skins on to retain more fibre and vitamins. Boiled or baked potatoes are healthier options than fried potatoes.
Sweet potatoes, parsnips, swedes, and turnips are other root vegetables that do count towards your 5-a-day. This is because they are usually eaten as a vegetable alongside the main starchy food in a meal.
Foraging 101: Identifying Wild Mushrooms
You may want to see also
Fruit juice counts, but limit intake
Fruit juice does count towards your 5-a-day, but it is recommended to limit your intake to a combined total of 150 ml per day. This is because crushing fruit into juice releases sugars, which can damage teeth and lead to tooth decay. Even unsweetened fruit juice and smoothies are sugary, so they should be consumed at mealtimes rather than as snacks.
Fruit juice is often criticised for its low fibre content, as the skin and pulp are removed during the juicing process. Fibre is important for a balanced diet as it helps to prevent heart disease, diabetes, and some cancers. Therefore, it is recommended to consume whole fruits rather than fruit juice to increase your fibre intake.
In addition, drinking excessive amounts of fruit juice can lead to weight gain and obesity due to its high sugar content. However, fruit juice can be a convenient way to increase your fruit intake if you struggle to consume enough whole fruits and vegetables.
It is important to note that not all juices count towards your 5-a-day. Only 100% unsweetened fruit juice, vegetable juice, or smoothies are recommended. "Juice drinks" that are not 100% fruit juice may be high in sugar and provide little to no nutritional benefit.
Mushroom Consumption: A Guide to Safe Tripping
You may want to see also
Explore related products
Beans and pulses only count once
According to the NHS, 80g of beans and pulses only count once as part of your 5 A Day, no matter how many you eat. This is because, although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables. For example, three heaped tablespoons of baked beans, haricot beans, kidney beans, cannellini beans, butter beans, or chickpeas count as one portion. Chickpeas, in particular, can be added to salads or blended to make homemade hummus. You could even swap half of your rice portion to make a 50/50 rice and chickpea dish.
Beans and pulses are part of the legume family. The main difference between pulses and legumes is that pulses are dried before they are eaten. Therefore, fresh peas are legumes, while dried peas are pulses. Pulses are also one of the few foods to be classed as both a vegetable and a protein. They are one of the highest fibre foods—just one portion of pulses provides about a third of the fibre you need for the entire day. This can help lower your risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Their mix of protein and fibre means they are digested slowly, making you feel fuller for longer.
While pulses are a great addition to your diet, it is important to note that they do not contain the same mixture of nutrients as other fruits and vegetables. Therefore, it is recommended to include a variety of plant-based foods and wholegrains in your diet along with pulses. For example, eating wholegrains and nuts along with pulses can provide you with all the protein you need. Additionally, while tinned beans are a convenient option, be sure to choose those without added salt.
In conclusion, beans and pulses are a nutritious and affordable addition to your 5 A Day. They can help you manage your weight, lower your risk of certain diseases, and are good for the environment. However, they only count once towards your 5 A Day, so be sure to include a variety of other fruits and vegetables in your diet as well.
Psychedelic Mushrooms: Do They Show in Drug Tests?
You may want to see also
Vegetables in dishes count
According to the NHS, almost all fruit and vegetables count towards your 5 A Day. This includes vegetables that are cooked in dishes such as soups, stews, or pasta. An adult portion of fruit or vegetables is 80g. For tinned or canned fruit and vegetables, choose those in natural juice or water, with no added sugar or salt.
When it comes to specific vegetables, sweet potatoes, parsnips, swedes, and turnips count towards your 5 A Day because they are usually eaten in addition to the starchy part of the meal. On the other hand, potatoes, yams, cassava, and plantain do not count towards your 5 A Day as they are considered starchy foods.
It is important to note that beans and pulses, such as chickpeas, also count towards your 5 A Day. However, they only count once no matter how many you eat, as they contain fewer nutrients than other fruits and vegetables. Similarly, starchy vegetables count as both a carb portion and a vegetable portion, so you don't have to be as attentive to portion size as you would with grains.
When it comes to dishes that include vegetables, such as stews, it can be challenging to determine the exact portion size. One suggestion is that a full plate of a boiled dish with vegetables may count as half a portion. Another approach is to use plate building, where half of your plate is filled with vegetables, a quarter with lean protein, and the remaining quarter with grains or starchy vegetables. With this method, you only need to measure the grain and protein portions, while the vegetables can be eyeballed.
Mushroom Farming: A Profitable Venture?
You may want to see also
Frequently asked questions
Yes, mushrooms count towards your 5 a day. You can add them to scrambled eggs, omelettes, or stir-fries.
One portion of fresh fruit or vegetable is around 80g.
Almost all fruits and vegetables count towards your 5 a day. Some examples include sweet potatoes, parsnips, swedes, turnips, beans, pulses, and avocados.
