How many serves of vegetables and fruit?

The Dietary Guidelines for Australians recommend that children and adults eat plenty of vegetables and fruit every day.

Adults should eat at least five serves of vegetables and two serves of fruit every day.

The amount of vegetables and fruit children should eat each day depends on their age, appetite, normal dietary intake of other foods, and their level of physical activity.

Generally however, children should be encouraged to eat at least five child sized serves of vegetables and two child sized serves of fruit every day. A child sized serve is equivalent to approximately half an adult sized serve (1).

Child sized serves


1 serve of vegetables1/4 cup of cooked vegetables such as zucchini, broccoli, cauliflower, carrot
1/2 cup of salad vegetables such as tomato, cucumber, capsicum, lettuce
1/4 cup of legumes such as lentils, red kidney beans, chick peas
1 small potato
1 serve of fruit1/2 medium sized piece of fruit such as apple, banana, orange, pear
1 piece of small fruit such as an apricot
1 tablespoon of dried fruit such as sultanas, dried apricots
1/2 cup of diced fruit or canned fruit
(1) National Health and Medical Research Council. Food for Health: Dietary Guidelines for Children and Adolescents in Australia, 2003. Commonwealth of Australia.

Munch into veg and fruit everyday