Fruit and Veg, get your 2 and 5!

Since we were young, we’ve always been told to eat our vegetables—yet only 8% of the population over 18 are getting the right amount. So why as adults, is it still so hard to get the full servings?


First things first, let’s map out what a serve of fruit and a serve of vegetables are and then show you how to get these in each day.

  • One serve of fruit is 150g (e.g. fist-sized – so 1x medium piece of fruit like an apple or 2 small pieces of fruit like kiwi fruits and apricots)
  • One serve of vegetables is about 75g (e.g. 1/2 cups of cooked veg, 1 cup leafy greens, etc.)
  • An adult should be aiming to get 2 serves of fruit and 5 serves of veg each day


Achieving these will not only help you get lots of beneficial nutrients, like fibre, vitamins and minerals, but also help you eat more whole foods and less processed foods. Processed foods tend to be lacking in the nutrient density component, but can often be energy dense, which is the opposite of what we want to achieve.

See below for some tips on how to boost up your fruit and veg intake and some example meals and snacks which help you eat all of those colours.


Easy Tips
  • Try making your plate look as colourful as possible using seasonal veg! We’re coming into winter here in Australia so adding foods like beets, broccoli, carrots, celery and spinach to name a few.
  • Sneak extra veggies into soups, sauces, and onto sandwiches
  • Swapping snacks like biscuits and chips for a piece of fruit or carrots and hummus


We have also created a 3 day sample meal plan with some ideas on how to get your daily serves! Don’t feel the need to follow these sample days to a tee, but using one or two meal ideas can help you incorporate more fruit and veg into your weekly meals.


Lastly, if all else fails when having a meal and snack and if you notice it is only brown and white, know that you need to add some colour to make it complete. Enjoy!



Serve sizes | Eat For Health [Internet]. 2015. Available from: