The Australian Dietary Guidelines recommend we eat two (2) serves of fruit each day. Fruit is a good source of vitamins such as vitamin C and folate and can also help reduce the risk of some chronic disease.
Fruit comes in many forms, shapes and sizes which mean the serve size of each fruit is different. For some fruits like bananas and apples, one whole fruit is the same as one serve.For larger or smaller fruits like melons, mangoes or apricots this is not the case. Only two serves of fruit is recommended because fruit is high in energy (kJ) and excessive amounts can contribute to weight gain. Certain people who are more active or who have higher energy requirements might have more than two serves each day.
Tropical fruits such as bananas, mangoes, pineapple and papaya become sweeter as they begin to ripen, so it is best to eat these fruits just as they become ripe. Some fruits like watermelon have more fruit sugars in them compared to fruits such as berries and passionfruit. This means when adding fruits on top of breakfast cereals, choosing those lower in fruit sugar is recommended. Having some fruit with yoghurt or as a snack in-between meal is a great way to incorporate fruit
into your diet each day.
The Australian Dietary Guidelines defines one serve of fruit as 150 grams and contains around 350 kilojoules (kJ). One cup represents a metric measuring cup or a house hold cup that holds a maximum of 250ml. One medium piece of fruit is roughly 150 grams and 1 small piece of fruit is roughly 75 grams.
Please click here to downoad document
The Australian Dietary Guidelines recommend we eat five (5) serves of vegetables each day.
Vegetables come in all shapes, forms and sizes which means for different vegetables, the serve size can vary. Some vegetables contain starch (a type of carbohydrate) which means when we eat them they will cause our blood glucose levels to rise. Starchy vegetables include legumes, corn, potato and sweet potato, taro and cassava. Non-starchy vegetables are those such as cos lettuce, bok-choy, ice-burg lettuce, carrots, onion, garlic, asparagus, beetroot, cauliflower, broccoli, zucchini, celery, capsicum, and long green beans. Go to our website for a more complete list of free foods.
According to the Eat for Health Australian Dietary Guidelines vegetables are important because they can help protect us against chronic diseases including heart disease, stroke and some types of cancer. They are low in energy (kJ) and do not contribute to weight gain and they provide us with vitamins, minerals and dietary fibre which help with regular digestion.
Please click here to download document.