tokens: The National Health Service explains a " portion " to be : two or more small-sized , one piece of medium-sized or half a piece of large fresh fruit ; or two broccoli spears or four heaped tablespoons of cooked kale , spinach , spring greens or green beans ; or three heaped tablespoons of cooked vegetables ; or three sticks of celery , a 5 " cm piece of cucumber , one medium tomato or seven cherry tomatoes ; or three or more heaped tablespoons of beans or pulses .