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What Is a Serving of Fruit and Vegetables?

It’s important to get a variety of at least 5 servings of vegetables, and 2 servings of fruit each day, but what exactly is a serving of fruit and vegetables?

A serving of vegetables is 75grams.  As a rough guide, it is the amount you could fit in your hands. This might be:

  • ½ cup cooked vegetables (these can be cooked from fresh or cooked from frozen)
  • 1 medium potato
  • 1 cup salad vegetables
  • ½ cup cooked legumes (peas, beans, lentils)

And for fruits? A servings of fruit is 150grams. One serving of fruit could be:

  • One medium piece of fruit (an apple or orange)
  • Half a large piece of fruit (e.g half a banana)
  • Two smaller pieces of fruit (two apricots)
  • You can even increase your fruit intake through what you drink.  125ml of 100% fruit juice is one serve. However, there is greater nutrition and more fibre in the fresh fruit. Dilute fruit juice with water for more hydration. 

Shop for fruit and vegetables in season to save money and add colour, flavour and nutrition to meals.

For more information see:
5 Plus A Day www.5aday.co.nz


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