Fruit and vegetables

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.

What to choose

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.

How much to eat

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

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)

Vegetables

Vegetable (aim for 5 serves a day) 1 serve
cooked vegetables ½ cup 
raw or salad vegetables 1 cup
sweetcorn  ½ cup
potato or other starchy vegetable (e.g. sweet potato)  ½ medium
cooked peas, beans or lentils ½ cup

Ways to get more fruit and vegetables into your day

  • Include fruit in your breakfast. Blend up a fruit and vegetable smoothie with some strawberries, baby spinach or banana and reduced fat milk. 
  • Add chopped fresh fruit on your cereal or porridge.
  • Add salad to your sandwich. Try grated carrot or cucumber in a cheese or peanut butter sandwich. Spinach leaves, tomato, finely cut up onion and mushrooms work well in a toasted ham or cheese sandwich.
  • Serve fruit for morning and afternoon tea, or try carrot or cucumber sticks. Chop the fruit and vegetables up in the morning and store in air-tight containers in the fridge for when you get hungry.
  • Plan your main meal around the vegetables. Add an extra serve of vegetables to each main meal. Add legumes (beans, peas or lentils) to meat or poultry dishes – this adds more vegetables and makes the meat go further, saving money.
  • Aim for a meat-free meal once a week, and replace the meat with legumes.
  • Eating out? Choose vegetable based pasta sauces, vegetable toppings for pizzas or stir fries with lots of Asian greens. Make sure you order salad or vegetables with your meal.

Information sheets

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