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Eat More Fruit and Vegies

Adult and girls eating oranges

Fruit and vegetables taste great and are jam-packed with vitamins, minerals and dietary fibre. To stay fit and healthy, you need to eat a balanced diet which includes fruit and vegetables every day. How much you need depends on your age- so check out the chart below to find out how much you should be eating remembering that you can eat more than this if you wish.

Different coloured fruit and vegies have different health benefits so try and have as many different colours as you can.

Put fruit and vegetables into every meal

It’s a good idea eat a wide variety of fruit and vegetables and to include some in every meal. There are lots of interesting and tasty ways to do this – fruit and vegetables can be served raw, baked, grated or diced. They can also be added to other ingredients.

  • Put sliced banana or strawberries on cereal.
  • Add chopped fruit to yoghurt.
  • Make a smoothie using fresh or frozen fruit.
  • Pack vegetable sticks in your lunch box.
  • Try vegetable kebabs with your dinner.
  • Top your pizza with sliced mushrooms and capsicum.

Eating fresh fruit is much better for you than a glass of fruit juice, which can have up to six teaspoons of sugar and very little dietary fibre. 

Fresh is often the best but canned (low salt), dried and frozen fruit and vegetables are good alternatives. It’s best to choose ones that have been packed in water or natural juice, rather than those with added sugar or salt. 

Dried fruit, like apricots, apples and sultanas, are high in vitamins, mineral and fibre. However, they’re also high in sugar and can cause tooth decay, mainly because they tend to stick to your teeth. It’s best to have only small quantities of dried fruit – and make sure you have a glass of water afterwards too!

Recommended daily serves of fruit and vegetables by age

Age Fruit (girls) Fruit (boys) Vegetables (girls) Vegetables (boys)
1-2 1/2 1/2 2 - 3 2 - 3
2-3 1 1 2 1/2 2 1/2
4-8 1 1/2 1 1/2 4 1/2 4 1/2
9-11 2 2 5 5
12-18 2 2 5 5 1/2

Note: One serve of fruit is 150 grams (equal to 1 medium-sized apple; 2 smaller pieces (e.g. apricots); 1 cup of canned or chopped fruit; ½ cup (125ml) 99% unsweetened fruit juice; or 1½ tablespoons dried fruit).

One serve of vegetables is 75 grams (equal to ½ cup cooked vegetables; 1/2 medium potato; 1 cup of salad vegetables; or ½ cup cooked legumes (dried beans, peas or lentils).

How much is a serve? 

One serve of fruit is equal to one medium piece of fruit, two smaller pieces or one cup of chopped fruit.


mixed fruit 


One serve of vegetables is equal to half a medium potato, half a cup of cooked vegetables or one cup of salad vegetables


mixed vegetables