Fruit and vegetables

Fruit and vegetables are an essential part of a healthy, balanced diet.  They are a great source of nutrients, including vitamins, minerals, dietary fibre and phytochemicals.  They are also low in fat, so have an important role in maintaining a healthy body weight.

Adults should eat at least 2 serves of fruit and 5 serves of vegetables every day

Green apples

A serve of fruit is 150 g:

  • 1 medium piece, for example an apple, banana, orange or pear
  • 2 small pieces, for example apricots, kiwi fruit or plums
  • 1 cup of diced fruit or canned fruit
  • 1 1/2 tablespoons of sultanas or 4 dried apricot halves
  • 1/2 cup (125ml) of 100% fruit juice (max of 1 per day)

Salad vegetables

A serve of vegetables is 75 g:

  • 1/2 cup of cooked vegetables
  • 1/2 cup cooked legumes, such as lentils, chickpeas, split peas, dried or canned beans
  • 1 cup of salad vegetables
  • 1/2 potato

Tips to help you eat more fruit and vegetables every day:

  • Shop for fresh fruit and vegetables as often as possible to ensure a fresh supply
  • Use frozen, dried or canned fruit and vegetables for convenience or if fresh is not available
  • Enjoy fruit as a snack or for dessert
  • Add fresh or canned fruit (in natural juice) as a topping to breakfast cereal
  • Fill half your plate with vegetables
  • Include at least three different coloured vegetables in your main meal
  • Include salad with your lunch
  • Cook vegetables in different ways, such as oven roasting, grilling or steaming
  • Have some legume-based meals each week.  Legumes include peas, beans, lentils and chickpeas.  Legumes can also be added to dishes such as casseroles, soups or salads
  • Adapt your recipes to include more vegetables; for example add carrot, zucchini, peas and mushrooms to pasta sauce and stir-fries
  • Try a new fruit or vegetable each week.

Here are some easy ways to add more fruit and vegetables to your meals:

Ideas for breakfast

  • Fresh or canned fruit on cereal
  • Fruit and vegie smoothie
  • Sauteed mushrooms and grilled tomatoes on toast
  • Avocado on toast

Ideas for lunch

  • Vegetable soup with a bread roll
  • Salad sandwich
  • Mixed salad
  • Baked potato topped with canned tuna and vegetables such as sweet corn, peas and mushrooms

Ideas for dinner

  • Vegetable sticks (such as carrot, celery and cucumber) with vegetable-based dips (sucha as hummus and tzatziki) as an appetiser
  • Vegetable soup or salad as a starter
  • Fill half your plate with vegetables
  • Add extra vegetables to recipes wherever possible.  For example add peas, corn, carrot and zucchini to bolognaise sauce, stir-fries and casseroles

Ideas for dessert

  • Fruit crumble
  • Fruit salad with custard or yoghurt
  • Fruit-and vegetable based cakes and muffins

Ideas for snacks

  • Fresh fruit such as mandarins, bananas and apples
  • Canned fruit snack packs
  • Dried fruit and nut mix
  • Fruit kebabs
  • Vegetable sticks with dip
  • Fruit and vegie smoothie

For more tips and great recipes to add more fruit and vegies into your day visit LiveLighter