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This is what a serve of fruit and a serve of vegetables looks like

Jacqueline Alwill

Brown Paper Nutrition

The recommendation is a minimum 2 serves of fruit and 5 serves of vegetables daily. Did you know that only around 4.2% of Australian adults (ABS, 2022) hit that target of consuming the recommended intake of fruits and vegetables each day? 4.2%. We have work to do.

A visual reference of fruits and vegetables is a useful tool to have when you’re eyeballing your intake over the course of the day, because hopefully you’re not walking about with a kitchen scale to measure your 75g serve of vegetables and 150g serve of fruit each time you plan to eat it.

As a guide by size/plate/serve here are the individual serving sizes for FRUIT and VEGETABLES with a link to the video reference on Instagram for you – hit save there and refer to it weekly.

The recommendations for FRUIT intake is 2-3 serves daily. Watch the video reference HERE.
A serve could include :
๐Ÿ 1 medium apple
๐ŸŠ 1 medium orange
๐Ÿ‡ Bunch (decent handful) grapes
๐ŸŒ 1 medium banana
๐Ÿฅ 2 smaller pieces of fruit e.g. 2x kiwi
๐Ÿ“ 10-12 strawberries (decent handful) or punnet of other berries
๐Ÿ˜‹ a much smaller portion – say 1-2 tbsp dried fruit such as sultanas
๐Ÿ 1 cup tinned fruit (no sugar added) more occasionally, this is a good solution for those who donโ€™t have access to fresh fruit (I quite like using tinned fruit in icy poles and baking too – Iโ€™ll share a recipe for those soon).

The recommendations for VEGETABLES is 5-7 serves daily. Watch the video reference HERE.

A serve of vegetables as a general reference is 1 cup raw / leafy / low starch vegetables or 1/2 cup starchy / cooked vegetables / cooked legumes. Oneย serve of vegetables could include:

  • 1 cup lettuce/leafy greens / 1 cup kale/cabbage
  • 1 cup sliced vegetables e.g. carrot + cucumber (or 2 carrots)
  • 1 med tomato
  • 1/2 cup corn, approx a cob
  • 1/2 cup cooked starchy veg e.g pumpkin, potato, sweet potato
  • 1/2 cup cooked legumes e.g chickpeas and soy beans (legumes count for quality protein in your day- ticking more than one box is a great result!)


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