All vegetables and fruit – fresh, frozen, canned (in natural juice), dried and juiced – are part of this food group.
Vegetables and fruit are power-packed foods – they are full of valuable nutrients which have lots of health benefits, including:
Eat at least 5 servings of vegetables and 2 servings of fruit every day (Ministry of Health, 2020).
Typical serving sizes are listed below, but the amount which fits into the palm of your hand is a handy measure, e.g. 2 apricots for an adult, and 1 for a small child.
Vegetable serving sizes
Fruit serving sizes
* Dried fruit contains far more sugar than fresh fruit – have no more than one serving per day.
Click the links to read the following resources 25 easy ways to get more fruit& 25 easy ways to get more veges
For more information about fruit and vegetables, visit www.5aday.co.nz and www.vegetables.co.nz
Ministry of Health. 2020. Eating and Activity Guidelines for New Zealand Adults: Updated 2020. Wellington: Ministry of Health.
Last modified: August 15, 2023