Vegetables, salad and fruit

Fruit and vegetables provide fibre. They also provide many important vitamins and minerals and are low in calories.

How many servings should I have a day?

Choose five to seven servings a day.

What types of foods should I eat?a bunch of fresh vegetables

Fresh, local fruit and vegetables in season are best and can be very good value. Eat a variety of coloured fruit and vegetables – green, yellow, orange, red and purple in order to benefit from the variety of vitamins and minerals provided by each colour group. Include a vitamin C rich fruit each day such as an orange or orange juice, strawberries or blackberries. Count fruit juice and smoothies as only one serving each day as they may be low in fibre.

What is a serving?

The actual portion that you eat may be bigger or smaller than the servings listed in the Food Pyramid. For example, one plum would count as ½ a serving.

One serving of fruit is

  • 1 medium sized fruit - apple, orange, pear or banana
  • 2 small fruits - plums, kiwis or mandarin oranges
  • Small fruits - 6 strawberries, 10 grapes or 16 raspberries 
  • 150ml unsweetened fruit juice

One serving of vegetable is

  • ½ cup cooked vegetables – fresh or frozen
  • 1 bowl of salad – lettuce, tomato, cucumber
  • 1 bowl of homemade vegetable soup