One of the easiest and tastiest ways to stay healthy is to eat plenty of fruit and vegetables.
Did you know most people don't eat enough fruit and vegetables? In fact fewer than 10% of Australians eat the recommended amount.
Fruit and vegetables contain lots of fibre, vitamins, minerals and antioxidants. A diet full of a variety of fruits and vegetables can help protect against heart disease, stroke, type 2 diabetes, and some cancers.
Choose a variety of types and colours of fruit and vegetables. The different colours offer different healthy nutrients.
Fresh, frozen, canned and dried fruit and vegetables all count towards your daily amount. Frozen and canned vegetables can be just as healthy as fresh. Read the nutrition information panel to avoid added salt and added sugar in these varieties.
Look for fruit and vegetables in season because they’re fresher and cheaper.
Aim to eat at least 5 serves of vegetables and 2 serves of fruit every day.
The recommended amount is slightly different for children and for breastfeeding mothers. For more information on what's right for you, visit the Australian Dietary Guidelines or talk to an Accredited Practising Dietitian.
|Fruit (aim for 2 serves a day)||1 serve|
|apple, banana, orange or pear||1 medium piece|
|apricots, plums, kiwi fruit||2 small pieces|
|diced/canned fruit (no syrup)||1 cup|
|juice (have only occasionally)||½ cup (125 ml)|
|dried fruit (have only occasionally)||30 g (small handful)|
|Vegetable (aim for 5 serves a day)||1 serve|
|cooked vegetables||½ cup|
|raw or salad vegetables||1 cup|
|potato or other starchy vegetable (e.g. sweet potato)||½ medium|
|cooked peas, beans or lentils||½ cup|