Recent research shows that most people would benefit from increasing their fruit and vegetable intake. A lifetime habit of eating adequate amounts fruit and vegetables every day can help prevent:
  • Coronary heart disease
  • Some forms of cancer
  • Overweight and obesity
  • Constipation
It can also:
  • Reduce blood pressure and blood cholesterol levels
  • Improve control of diabetes.
Health authorities recommend you eat at least 2 serves of fruit and 5 serves of vegetables every day. Pregnant and breastfeeding women should aim to eat 4 to 5 serves of fruit and 6 to 7 serves of vegetables to meet the extra demands of the body.

The amount children should eat depends on their age, appetite and physical activity levels.

Australian adults eat on average 2-3 serves of vegetables per day, half the recommended 5 serves for good health. Although people eat vegetables on most days, they need to increase the amount they eat.

Australian adults eat on average 1-2 serves of fruit per day, most should eat more for their health.
How many fruit and vegetables do children need to eat?   TOP
Children are encouraged to Go for 2&5 It is important to eat a variety of fruit and vegetables every day. Include raw and cooked, and many different colours. The amount of fruit and vegetables recommended depends on age, appetite and activity levels.

Recommended daily intake of fruit and vegetables for children and adolescents
Age of child (years) Fruit (serves) Vegetables (serves)

4-7

1-2

2-4

8-11

1-2

3-5

12-18

3-4

4-9

Source: The Australian Guide to Healthy Eating
One serve of fruit is 150 grams, one serve of vegetables is 75 grams


Lower serve recommendations are for children who eat a diet high in cereal foods (eg. rice, pasta and breads). Higher serve recommendations are for children who eat a diet that is more evenly spread across the five food groups. See The Australian Guide to Healthy Eating for more information.