At least 5 servings per day

One serving =

• ½ cup of cooked vegetables
• ½ cup of cooked beans, peas or lentils
• 1 cup of salad vegetables
• 1 small potato

Vegetables and legumes can be a good source of vitamins (particularly vitamins A and C), minerals, dietary fibre and carbohydrate.

To get the most nutrients, choose a variety of foods from the following groups:

• Dark green vegetables such as spinach and broccoli
• Orange vegetables such as sweet potato, pumpkin and carrots
• Cruciferous vegetables such as broccoli, cauliflower, cabbage, brussel sprouts
• Starchy vegetables like potatoes, sweet potato, taro and corn
• Salad vegetables such as lettuce, tomato, cucumber and capsicum
• Legumes such as dried peas, canned kidney beans, lentils, chick peas or baked beans

2 servings per day

One serving =

• 1 medium piece of fruit such as an apple, banana, orange or pear
• 2 small fruits such as apricots, kiwi fruit or plums
• 1 cup of diced pieces or canned fruit
• ½ cup of juice (no more than 1 serve per day)
• Dried fruit such as 4 dried apricot halves or 1 ½ tablespoons of sultanas.

Fruit can be a good source of vitamins, including vitamin C and folate. It can provide carbohydrate and dietary fibre. While juices still provide some vitamins they are much lower in fibre than fresh fruit.

Foods Include:

• Apples and pears
• Citrus fruits such as oranges and mandarins
• Tropical fruits such as bananas and pineapples
• Melons
• Berries
• Grapes
• Stone fruits such as apricots and peaches
• Canned and dried fruits