What is a serve of veges?

We’ve become used to hearing that we should aim to have two fruit and five vegetables everyday. But vegetables come in all shapes and sizes and it can be hard to tell what a serve of vegetables is, especially when there are no scales to hand.

The Australian Dietary Guidelines defines a serve of vegetables as 75g. Adults should have at least five serves per day. As a guide 75g is approximately 1 cup of leafy salad vegetables or ½ cup cooked vegetables.

Table from the Australian Dietary Guidelines, NHMCR, 2013 https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf 

By way of example here are some vegetables with their weights.

Broccoli, with woody stem removed, 242g (about 3 serves of vegetable)
Medium carrot unpeeled 179g (about 2.5 serves of vegetable), will weigh less if peeled
One capsicum, stem and seeds removed 127g (about 1.5 serves of vegetable)
One whole store bought bok choy, end of stems removed, 130g (about 1.5 serves of vegetable)

Practically, you’ll need to eat vegetables at two or more meals per day to reach your five serves. This can include adding mushrooms and tomato to a savoury breakfast, a salad with your sandwich and having half your plate filled with vegetables at dinner. If you find it easy to eat enough fruit but struggle with vegetables consider swapping a fruit snack for vegetables such as carrot, cucumber or capsicum sticks, a handful of cherry tomatoes or a small piece of corn on the cob.

Another thing to keep in mind is that each different colour of vegetables is cause by the combination nutrients in that vegetable. 

The great news is by having more colours of vegetables every day and reaching five serves you'll begin to enjoy the taste and notice you're feeling healthy and strong while also reducing your risk of putting on weight or getting chronic diseases like heart disease and some cancers.