How much do you need each day?
Health authorities recommend that adults eat at least 2 serves of fruit and 5 serves of vegetables per day.
|Adults||19-50 years old||51-70 years old||70+ years old|
|Serves of vegetables||Men||6||5.5||5|
|Serves of fruit||Men||2||2||2|
|Pregnant and breast feeding women||18 years or younger||19-50 years old|
|Serves of vegetables||Pregnant||5||5.5|
|Serves of fruit||Pregnant||2||2|
|Children||2-3 years old||4-8 years old||9-11 years old||12-13 years old||14-18 years old|
|Serves of vegetables||Boys||2.5||4.5||5||5.5||5.5|
|Serves of fruit||Boys||1||1.5||2||2||2|
What is one serve?
What if you eat a bowl of salad? Or a carrot? Or a few spoons of peas? What makes a serve?
It varies for different types of fruit and vegetables. Here’s a guide.
One serve of vegetables is...
A serve of vegetables is 75 grams or:
- ½ cup cooked vegetables
- 1 cup raw vegetables
- ½ cup cooked dried or canned beans, peas or lentils
- ½ cup sweet corn
- ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
- 1 medium tomato
One serve of fruit is...
A standard serve of fruit is 150 grams of fresh fruit or:
- 1 medium apple, banana, orange or pear
- 2 small apricots, kiwi fruits or plums
- 1 cup diced or canned fruit (with no added sugar)
Or only occasionally
- ½ cup (125mL) 100% fruit juice no added sugar
- 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)