Eating plenty of fruit and vegetables contributes to good health, protects us against a number of diseases and helps us maintain a healthy weight.

Eating at least 2 serves of fruit and 5 serves of vegetables each day can help prevent:

  • Heart disease
  • Obesity
  • Some cancers
  • Constipation

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

What is a serve?

Serving sizes vary for different types of fruit and vegetables.

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) 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 of colour instead!

Eating all the colours of the rainbow will give you a great mix of all the vitamins, minerals and fibre and plant nutrients, (called phytochemicals) needed for good health. The more colours you eat, the healthier you will be!

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  • Green Group Greens  
  • Red Group Reds
  • Orange and Yellow Group Oranges & Yellows
  • Blue & Purple Group Blues & Purples
  • White & Brown Group Whites & Browns