Recommended Dairy Servings for Fruits and Vegetables

A serve of fruit may include but not limited to one of the following:

−        1 medium piece, e.g., apple, banana, orange, pears
−        2 small pieces, e.g., apricots, kiwi fruit, plums
−        1 cup diced pieces or canned fruit
−        ½ cup juice 

A serve of vegetables or legumes can involve: 

−        75g or ½ cup cooked vegetables
−        75g or ½ cup cooked dried beans, peas or lentils
−        1 cup salad vegetables
−        1 potato.

Serve recommendations

There are many ways to have a healthy diet. The amount and type of food needed will vary according to factors such age and gender, and pregnancy and breastfeeding. According to Australian guide to healthy eating, adults are encouraged to eat two serves of fruit and five serves of vegetables each day.

But for children, it all goes down to various age groups, appetite and activity levels, and the minimum number of serves are as follows:

−        4-7 years  1 serve of fruit & 2 serves of vegetables

−        8-11 years  1 serve of fruit & 3 serves of vegetables

−        12-18 years  3 serves of fruit & 4 serves of vegetables

One serve can include a combination of fruit or vegetables, and may be eaten in several smaller portions during the day.

Practical suggestions

Eat a variety of vegetables every day. Include:

− Dark green vegetables, such as spinach and broccoli

− Orange vegetables, such as sweet potato, pumpkin and carrots

− Cruciferous vegetables, such as broccoli, cauliflower, cabbage, brussel sprouts

− Starchy vegetables, such as potatoes, sweet potato, taro and corn

− Salad vegetables, such as lettuce, tomato, cucumber and capsicum

− Legumes, such as dried peas, beans, lentils and chick peas.

Eat a wide variety of fruit each week. Include:

− Apples and pears

− Citrus fruit, such as oranges and mandarins

− Tropical fruit, such as bananas and pineapple

− Melons, such as honeydew melon, or rock melon

− Berries (8 large)

− Grapes (8 large)

− Stone fruits, such as apricots and peaches.

learn more about fruits and vegetables.