Current Australian Dietary Guidelines recommend that we eat at least five (5) serves of vegetables and two (2) serves of fruit every day. According to the most recent National Nutrition Survey around 90% of Australian women and 96% of Australian men don’t eat enough vegetables. The figures were better for fruit consumption, with about 45% of Australian women and 56% Australian men not eating enough fruit.
As poor nutrition is associated with ill-health and diet-related diseases such as type 2 diabetes, heart disease and some cancers, there is ample support for the need to increase fruit and vegetable intake, especially vegetables.
What does a serving size look like?
Fruit – a standard serve of fruit is about 150g, this is equivalent to one of the following;
· One (1) single medium-sized fruit- apple, banana, orange, pear
· One (1) cup fresh blueberries or strawberries
· Two (2) small-sized fruit – apricots, plums, kiwi-fruit.
Vegetables – a standard serve of vegetables is about 75g, this is equivalent to one of the following;
· ½ cup of cooked green or orange vegetables – broccoli, pumpkin
· ½ cup medium-sized starchy vegetables – potato, sweet potato
· ½ cup cooked, dried or canned beans, peas or lentils (preferably without added salt)
· One (1) cup of green leafy or raw salad vegetables
· One (1) medium-sized tomato.
I dedicate my time and energy to helping people choose nutritious food and follow eating habits that support good health. For further individual advice feel free to book an appointment online at chirogeelong.com.au or call on (03) 5224 1838.