Most of us know we need to eat vegies and fruit every day, but did you know you should eat 5 serves of vegetables and 2 serves of fruit each day?
Vegies and fruit are essential for health and should form the central part of our diet. They are a great source of fibre, vitamins and minerals. They also contain antioxidants and phytochemicals that help protect your cells against damage.
However, only a few of us eat enough vegies and fruit. A study by Cancer Council* asked people why they didn’t eat more vegies. One of the most common reasons was that they thought they were already eating enough. When we looked at how much they ate, they weren’t eating 5 serves of vegetables and 2 serves of fruit each day?
1 serve of veg is 75g. That’s is roughly ½ a cup of cooked veg, 1/2 cooked potato or 1 cup of salad. Take a look below to see what one serve of your favourite veg looks like on a plate.
1 serve of fruit is 150g which is roughly 1 medium piece of fruit, 2 small pieces or 1 cup of chopped fruit.
Here is what 1 serve of your favourite fruit looks like.
It might sound like a lot to have five serves of vegies and two serves of fruit every day, but if you spread it over the day, it’s easy! Check out these top tips to get your 5 & 2:
Why not see how many serves you are having each day.
Not eating enough? Check out these blogs for great ways to include more in your day!
6 hacks to get your family eating more fruit and vegies
* Perceptions of adequacy of fruit and vegetable intake as a barrier to increasing consumption is published in Nutrition and Dietetics.
Whether you’re trying to feed a family, save time, save money, eat healthier or just need some meal ideas, Heal...
With the rising cost-of-living we are here to help you cook nutritious meals on a budget. Check out our 5 wallet-frie...
Winter gives us the chance to cook and eat delicious winter produce. See what is in season and try these delicious...
© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.
Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website
Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.
We will send this recipe to your inbox. Read our privacy collection statement first.