2 Fruit 5 Vegetables - What is a Serve?

As part of our Healthy Lifestyle Challenge, participants strive to include 2 fruit serves and 5 vegetables serves into their diet each day. So what exactly is a serve?

Fruit

1 standard serve of fruit is approximately 150g (350kJ)

1 serve = 

  • 1 medium piece of fruit e.g. 1 apple, orange, pear, small banana
  • 2 small pieces of fruit e.g. 2 kiwi fruit, apricots, plums, nectarines
  • 1 cup diced fruit e.g. fruit salad, melon, berries, pineapple

Fresh is best but occasional sources include:

  • 30g Dried fruit e.g. 1.5 tbs sultanas, 2 dried apricots
  • 125ml Juice (100% juice, no added sugar)

These should not constitute your fruit serves of a daily basis but are OK to include occasionally.

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Vegetables

1 standard serve of vegetables is approximately 75g (100-350kJ)

1 serve = 

Non-Starchy Vegetables:

  • ½ cup cooked vegetables
  •  1 cup raw salad vegetables

Starchy vegetables:

  •  1 medium potato
  • ½ cup corn kernels
  • 1 small sweet potato

We challenge you to use at least 4 of your serves from the non-starchy veggies each day, leaving 1/day for the starchy variety.

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Only 6% of Australians get enough vegetables each day - we're hoping to change that, one challenge at a time!