Getting your daily 5 & 2

So, what is a serve?

Fruit

1 serve is equal to:

• 1 medium sized fruit e.g. apple, banana, pear or orange
• 2 small fruits e.g. plum, mandarin or kiwi fruit
• A fist size serving of grapes, berries or chopped fruit salad (about 1 cup)

Or only occasionally:

30g dried fruit (4 apricot halves, 3-5 dates, 1 ½ tbsp. of sultanas).

Vegetables

1 serve is equal to:

• ½ cup of cooked veggies e.g. carrots, pumpkin, broccoli, peas
• 1 cup of leafy greens e.g. spinach, rocket, kale or raw salad vegetables
• 1 medium tomato
• ½ cup cooked or canned beans, chickpeas, lentils, sweet potato, potato or corn

Results from the 2022 National Health Survey have shown that only 4.2% of Australian adults meet both these fruit and vegetable recommendations. Less than half of Australians eat 2 serves of fruit (44%) and only 6.5% eat 5 serves of vegetables each day. As you can see there is room for improvement!

Benefits of including more fruits and vegetables

Fruit and vegetables in their natural form are free from added sugars and mostly low in kilojoules. They contain an abundance of vitamins, minerals, antioxidants and fibre which are all important for good health. Antioxidants can prevent cells from oxidation and are considered anti-inflammatory. Fibre is the indigestible part of plant foods that supports healthy digestion, keeps us fuller for longer and supports a healthy gut.

Handy tips to increase your fruit and veg

• Include vegetables in at least 2 meals every day, try not to just leave them for dinner
• Fill half of your plate with non-starchy vegetables e.g. carrot, zucchini, broccoli, cauliflower, cucumber, capsicum, leafy greens etc.
• Stir baby spinach, kale or silverbeet into sauces, curries or casseroles
• Chop fruits and veggies to keep in the fridge for snacking
• Make a fruit and vegetable snack platter for morning or afternoon tea
• Always have frozen vegetables available and try pre-made salads for quick, easy meal additions
• Add grated or finely chopped veggies to meals such as pasta sauce, rissoles or quiche
• Bulk up your sandwiches or wraps with salad, or have some on the side
• Keep fruit with you as an easy snack ‘on the go’
• Blend a large handful of baby spinach into a smoothie (I promise you won’t be able to taste it!)
• Make a large pot of vegetable-based soup to use for lunches or dinners throughout the week
• Try “ingredient prepping”, this could mean roasting a variety of vegetables to then add into meals or as a side throughout the week

Veggie filled recipes to get you started

A great side salad option - Moroccan Avocado & Roast Veggie Salad
Veggie boosted brekky - Summer Breakfast Hash
Well balanced lunch or dinner - Spanish Pork Cutlets & Mediterranean Vegetables and Tuna

Summary

Fruit and vegetables are an excellent source of vitamins, minerals, antioxidants and fibre which are great for diabetes management and overall good health. Having 5 serves of vegetables and 2 serves of fruit will help you get the most out of these benefits, however most people aren’t getting enough!
Set yourself a challenge this National Nutrition Week to get your daily 5 & 2.