Diabetes Queensland

For some time now we have been recommended to go for 2&5™ for good health. We all know this means consuming at least two serves of fruit per day and at least five serves of vegetables per day.

But what does a serve actually look like?

A serve is a set amount in the Australian Dietary Guidelines and this doesn't change.

If you are anything like me, a visual person, I need to actually see what a 'serve' looks like and not just the grams. We hope the below images, make it easier for you to identify what a serve actually is.

A standard serve of vegetables is about 75g (or 100-350kJ).

This could be:

Source: Eat for Health Adult Brochure and Australian Dietary Guidelines, 2013

A standard serve of fruit is about 150g (or 350kJ). This could be:

Source: Eat for Health Adult Brochure and Australian Dietary Guidelines, 2013

What does this look like each day?

Here are some pictures of what a healthy balanced dinner could look like with three serves of vegetables. 

 Source:What's for Dinner poster, NAQ Nutrition available at: http://www.naqld.org/wp-content/uploads/2014/01/Whats-for-dinner.pdf

HOT TIP: Vibrant salads and vegetables add colour and texture, making meals interesting as well as healthy. It is encouraged that we eat at least five serves of salads and vegetables and should choose a variety of colours for maximum health and nutrition.

Click here for more information on serving sizes and healthy eating.