| We
are recommended to eat two portions of fruit
and five portions of vegetables per day.
How
much is a 'portion'?
Research continues to show that there are
significant benefits from both the fibre
and vitamin content of this important group
of foods. The Australian Department of Health
advises us to eat eat two portions of fruit
and five portions of vegetables for good
health. In fact, we should aim for 'five'
as a minimum and given the wide variety
of foods available in this group it should
not be difficult to achieve. The table below
gives portion size guidelines per person.
The aim should be to eat at least 500g fruit
and vegetables per day from varying choices.
| FOOD |
PORTION
SIZE |
Example |
| Very
large fruits |
One
100g slice |
Melon |
| Large
fruits |
One
fruit, edible part at least 100g |
Peeled
orange, cored apple, peeled banana |
| Medium
fruit |
Two
fruits, total approx. 100g |
Two
kiwis or two plums |
| Fresh
berries or cherries |
Approx.
100g or 1 cupful |
1
cup raspberries or small fruits |
Cooked
fruits
(includes fresh and dried) |
Approx.
90g |
Stewed
apples, plums |
Dried
fruits - ready to eat
(one portion per day as low in Vit.
C
and high in sugar) |
Handful
- approx. 40g |
Apricots,
peaches |
Fruit
or vegetable juice
(one portion per day as low in fibre)
|
100ml |
Orange,
tomato |
| Green
vegetables |
Minimum
90g cooked weight |
Cabbage,
broccoli |
Root
vegetables
(does not include potatoes) |
Minimum
8Og cooked weight |
Carrot,
turnip, parsnip |
| Small
vegetables |
Minimum
70g cooked weight |
Peas,
sweetcorn,
mixed frozen vegetables |
| Other
vegetables |
100g
raw weight or 80g cooked weight |
Onions,
peppers, eggplant, zucchini, squash,
tomato |
| Vegetables,
cooked |
Minimum
80g cooked weight |
Ratatouille,
vegetable stir-fry |
| Salad
|
Large
bowlful |
Lettuce,
tomato, cucumber |
|
