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.
