It’s easy to find ways to get some extra fruit and vegies in your day. The fact is, eating more fruit and vegies may be the single most important dietary change needed to improve health, protect against a number of diseases and help maintain a healthy weight.

A lifetime habit of eating fruit and vegetables every day can help prevent

  • Coronary heart disease
  • Some cancers
  • Overweight and obesity
  • Constipation

It can also reduce blood pressure and blood cholesterol levels and improve control of type 2 diabetes

Graph showing amount of Australians eating enough fruit and veg

Most Australians eat only half the amount of fruit and vegies recommended for good health. Adults need to eat at least 2 serves of fruit and 5 serves of vegies each day. The amount children need depends on their age.

All fruit and vegetables (except olives and avocados) are low in fat and this keeps their energy value (kilojoules) low. They contain vitamins, minerals, phytochemicals (nutrients naturally present in plants) and antioxidants. These are linked to protection against some chronic diseases.

Fruit and vegetables are also high in fibre compared to other foods. This means they can help you feel full without eating too many kilojoules.

These two snacks contain the same amount of energy. Which one will fill you up better?

an orange and a biscuit have the same number of kilojoules.

The Australian Dietary Guidelines and the Australian Guide to Healthy Eating provide information about the amount and kinds of food that you need to eat each day to get enough of the nutrients essential for good health and well-being.

Enjoy a wide variety of nutritious foods from the five core food groups every day

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And drink plenty of water

Visit the Eat for Health website for more information and advice about the amount and kinds of foods that we need to eat for health and wellbeing.