2 Fruit 5 Vegetables – What is a Serve?

As part of our Healthy Lifestyle Challenge, participants strive to include 2 serves of fruit and 5 serves of vegetables each day. So what exactly is a serve?

Fruit

1 standard serve of fruit is approximately 150g (350kJ)

1 serve = 

• 1 medium piece of fruit e.g. 1 apple, orange, pear, small banana
• 2 small pieces of fruit e.g. 2 kiwi fruit, apricots, plums, nectarines
• 1 cup diced fruit e.g. fruit salad, melon, berries, pineapple
  
  

Fresh is best but occasional sources include:

• 30g Dried fruit e.g. 1.5 tbs sultanas, 2 dried apricots
• 125ml Juice (100% juice, no added sugar)
  
  

These should not constitute your fruit serves of a daily basis but are OK to include occasionally.

Vegetables

1 standard serve of vegetables is approximately 75g (100-350kJ)

1 serve = 

Non-Starchy Vegetables:

• ½ cup cooked vegetables
•  1 cup raw salad vegetables

Starchy vegetables:

•  1 medium potato
• ½ cup corn kernels
• 1 small sweet potato
  
  

We challenge you to use at least 4 of your serves from the non-starchy veggies each day, leaving 1/day for the starchy variety.

Only 6% of Australians get enough vegetables each day – we’re hoping to change that, one challenge at a time!

Tags: 2 Fruit 5 Vegetables, Brisbane Dietitian, Brisbane Sports Dietitian, Dietitian Brisbane, Fruit, Go for 2 and 5, Healthy Lifestyle, Healthy Lifestyle Challenge, Sports Dietitian Brisbane, Vegetables, What is a serve of Vegetables?, What is a serve or fruit?