Go for 2 serves of fruit and 5 serves of vegetables each day to help prevent:

  • Constipation
  • Heart disease
  • Stroke
  • Some cancers
  • Overweight and obesity

Eating plenty of fruit and veg can also reduce your blood pressure and cholesterol levels, and improve control of type 2 diabetes.

What is a serve?

Examples of vegetable serves

Examples of fruit serves

Fruit juice (100% juice) can be part of a healthy diet if you have small quantities of it (no more than half a cup a few times a week) as it's high in sugar. A 250 ml glass of orange juice has almost 6 teaspoons of sugar and although it does contain some vitamins, it's better to drink water and eat a whole piece of fruit instead as it has more vitamins and fibre, and will be more filling.

An easy way to get a good variety of fruit and vegetables is to think colour instead!

Eat all the colours of the rainbow to give your body the right mix of vitamins, minerals, phytochemicals (nutrients found naturally in plants) and antioxidants for good health.

Canned and frozen varieties are nutritious, convenient, and often cheaper than fresh produce.

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Tips to eat more fruit and vegetables


Bulk out dishes with canned lentils and beans. Add to spaghetti bolognaise, soups, stews and burritos.

Apple and mandarin

Beat the snack attack. Bring fruit with you when you go out so you have a snack ready to go when hunger strikes.

Veg sticks

Munch on vegie sticks and hummus as a snack.

Fill half your plate with vegetables

Fill half your plate with vegetables.

Carrot muffins

Sneak in fruit and veg. Add grated carrot, zucchini, pear or apple to muffin and cake mixtures.

Sweet potato and lentil soup

Cook up a batch of vegetable soup. It's a great way to use up leftover vegetables at the end of the week.

Muesli and yoghurt cups

Go fruity for desserts. For a healthy dessert, try yoghurt, fruit and muesli cups.


Introduce meat-free Mondays. Get a chance to improve your vegie cooking skills by going meatfree once a week.