www.healthylivingnt.org.au
What is a serve of fruit?
The Australian Dietary Guidelines recommend we eat
two (2) serves of fruit each day. Fruit is a good source of
vitamins such as vitamin C and folate and can also help
reduce the risk of some chronic disease.
such as berries and passionfruit. This means when adding
fruits on top of breakfast cereals, choosing those lower in fruit
sugar is recommended. Having some fruit with yoghurt or as
a snack in-between meal is a great way to incorporate fruit
into your diet each day.
Fruit comes in many forms, shapes and sizes which mean
the serve size of each fruit is different. For some fruits like
bananas and apples, one whole fruit is the same as one serve.
For larger or smaller fruits like melons, mangoes or apricots
this is not the case.
The Australian Dietary Guidelines defines one serve of fruit
as 150 grams and contains around 350 kilojoules (kJ). One
cup represents a metric measuring cup or a house hold cup
that holds a maximum of 250ml. One medium piece of fruit
is roughly 150 grams and 1 small piece of fruit is roughly
75 grams.
Only two serves of fruit is recommended because fruit is
high in energy (kJ) and excessive amounts can contribute to
weight gain. Certain people who are more active or who have
higher energy requirements might have more than two serves
each day.
Tropical fruits such as bananas, mangoes, pineapple and
papaya become sweeter as they begin to ripen, so it is best
to eat these fruits just as they become ripe. Some fruits like
watermelon have more fruit sugars in them compared to fruits
Apple
Peach
Banana
Pear
Serve: 1 medium
Carbohydrate: 14g
Serve: 1 medium
Carbohydrate: 9.4g
Serve: 1 medium
Carbohydrate: 22g
Serve: 1 medium
Carbohydrate: 11.5g
Mandarin
Strawberries
Nectarine
Orange
Serve: 1 medium
Carbohydrate: 8g
Serve: 1½ cups
Carbohydrate: 8.8g
Serve: 1 medium
Carbohydrate: 8.9g
Serve: 1 medium
Carbohydrate: 13g
Apricots
Kiwi Fruit
Plums
Rambutans
Serve: 2 small
Carbohydrate: 3.7g
Serve: 2 small
Carbohydrate: 13.7g
Serve: 2 small
Carbohydrate: 8.7g
Serve: 2 small
Carbohydrate: 5g
Blueberries
Raspberries
Serve: 1 cup
Carbohydrate: 17g
Serve: 1½ cups
Carbohydrate: 11g
Mango
Serve: 1 large cheek
Carbohydrate: 15g
Serve: ½ small mango
Carbohydrate: 15.8g
Passionfruit
Pineapple
Cherries
Grapes
Serve: 3½ whole
Carbohydrate: 6.6g
Serve: 1½ cups
Carbohydrate: 17.2g
Serve: 1 cup
Carbohydrate: 15.8g
Serve: 15-20 grapes
Carbohydrate: 15.8g
Watermelon
Rockmelon
Papaya
Lychee
Serve: 1½ cups
Carbohydrate: 14.4g
Serve: ¼ small
Carbohydrate: 9.9g
Serve: 1 cup
Carbohydrate: 9.7g
Serve: ½ cup
Carbohydrate: 4.7g
Fresh Figs
Tub of Fruit Salad (in juice)
Dried Apricot Halves
Sultanas
Serve: 2 large
Carbohydrate: 13.8g
Serve: 1 tub (140g)
Carbohydrate: 21g
Serve: 4 halves
Carbohydrate: 12.6g
Serve: 1½ tablespoons
Carbohydrate: 16.4g
www.healthylivingnt.org.au
What is a serve of vegetables?
The Australian Dietary Guidelines recommend we eat five
(5) serves of vegetables each day.
According to the Eat for Health Australian Dietary Guidelines
vegetables are important because they can help protect us
against chronic diseases including heart disease, stroke and
some types of cancer. They are low in energy (kJ) and do not
contribute to weight gain and they provide us with vitamins,
minerals and dietary fibre which help with regular digestion.
According to the Eat for Health Australian Dietary Guidelines,
a serve is ~75 grams for most vegetables which is roughly:
Capsicum
Celery
Serve: ½ cup cooked
Serve: ½ cup cooked
Serve: ½ cup cooked
Carrot
Cauliflower
Broccoli
Serve: ½ cup cooked
Serve: ½ cup cooked
Serve: ½ cup cooked
Snow peas
Onion
Zucchini
Serve: ½ cup cooked
Serve: ½ cup cooked
Serve: ½ cup cooked
Beetroot
Bok-choy
Choy sum
Serve: 1 cup raw
Serve: 1 cup raw
Serve: 1 cup raw
Chinese cabbage
Lettuce
Cabbage
Serve: 1 cup raw
Serve: 1 cup raw
Serve: 1 cup raw
Spinach
Sweet corn
Tomato
Serve: 1 cup raw
Serve: ½ cup raw
Serve: 1 medium raw
Legumes
Long green beans
Lima beans
Starchy vegetables
Green leafy or raw salad vegetables
Cooked vegetables
Vegetables come in all shapes, forms and sizes which means for
different vegetables, the serve size can vary. Some vegetables
contain starch (a type of carbohydrate) which means when we
eat them they will cause our blood glucose levels to rise. Starchy
vegetables include legumes, corn, potato and sweet potato,
taro and cassava. Non-starchy vegetables are those such as
cos lettuce, bok-choy, ice-burg lettuce, carrots, onion, garlic,
asparagus, beetroot, cauliflower, broccoli, zucchini, celery,
capsicum, and long green beans. Go to our website for a more
complete list of free foods.
Potato
Butternut pumpkin
Serve: ½ medium cooked
Serve: ½ medium cooked
Kidney beans
Lentils
Chickpeas
Serve: ½ cup cooked
Serve: ½ cup cooked
Serve: ½ cup cooked
Serve: ½ cup cooked
Sweet potato
Radish
Serve: ½ medium cooked
Serve: ½ medium cooked
Graphics supplied by Horticulture Innovation
Australia through www.veggycation.com.au.
Check out this website for great recipes using
vegetables.