Are you eating 5-7 serves of vegetables a day? And two serves of fruit?


One serve of vegetables is 75 grams or:

½ cup cooked vegetables
1 medium potato
1 cup salad vegetables
½ cup cooked legumes (dried beans, peas or lentils)



One serve of fruit is 150 grams of fresh fruit or

  • medium-sized piece (eg. apple)
  • 2 smaller pieces (eg apricots)
  • 1 cup canned or chopped fruit
  • ½ cup (125mL) 100% fruit juice
  • 1½ tablespoon dried fruit (eg. Sultanas or 4 dried apricot halves)