The 2013 Australian Dietary Guidelines recommend that adults consume at least 5 serves of vegetables and 2 serves of fruit daily for optimal health. These guidelines, often summarized as "Go for 2&5," emphasize a variety of colors and types, with daily serves varying based on age, sex, and life stage.
Daily allowances of fruit and vegetables
Different fruits and vegetables contain different nutrients. The Australian dietary guidelines recommend that adults eat at least 5 kinds of vegetable and 2 kinds of fruit every day.
Fruits, vegetables and whole grains
The new guidelines also recommend people eat at least three servings of vegetables and two servings of fruit per day, in line with the previous 2020-2025 dietary guidance. People should eat a variety of fruits and vegetables, preferably in their original form.
Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each. A portion of fruit or vegetables is 80g.
While there's no single "number one," blueberries are widely considered top contenders for the healthiest fruit due to their high antioxidants (anthocyanins) that boost brain, heart health, and reduce inflammation, with other berries, avocados, and oranges also ranking high for vitamins and healthy fats. The best approach is a varied intake of fruits, with berries, citrus, and nutrient-dense options like avocado providing broad benefits.
Potatoes don't count towards your 5 A Day. This is the same for yams, cassava and plantain, too. They're classified nutritionally as a starchy food, because when they're eaten as part of a meal they're usually used in place of other sources of starch, such as bread, rice or pasta.
At a glance: what counts? 80g of fresh, canned or frozen fruit and vegetables counts as 1 portion of your 5 A Day (but not potatoes and some other starchy foods).
1. Spinach. Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants. Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.
Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.
What to eat
The Australian Dietary Guidelines make this easier (see page 5) by helping us choose wisely from the wide range of foods and drinks now available in Australia. The Australian Guide to Healthy Eating (see page 4) summarises this information pictorially.
Frozen fruits and vegetables are processed, but they often retain their nutritional value because they are frozen at their peak ripeness.
Enjoy a wide variety of nutritious foods from these five food groups every day. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol. Encourage and support breastfeeding. Care for your food and store it safely.
One adult portion of veg is 80g. There's no need to weigh your food, there's a handy guide here. For example, 80g can look like 2 broccoli spears, 7 cherry tomatoes, 1 cereal bowl of raw greens or 3 heaped tablespoons of cooked ones, or 1 medium carrot.
Iceberg lettuce, cucumbers, celery, zucchini, bananas, grapes, tomatoes, beets, and apples are relatively low in essential nutrients. For better nutrition, consider incorporating more nutrient-dense produce like leafy greens and berries into your diet.
Carrots. Cooked carrots contain more beta-carotene than raw carrots, which is a substance called a carotenoid that the body converts into vitamin A. This fat-soluble vitamin supports bone growth, vision and the immune system. Cooking carrots with the skins on more than doubles their antioxidant power.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
"Healthy individuals without kidney problems should be able to safely eat two to three bananas a day.” Those with impaired kidney function are at risk of elevated potassium levels if they consume too many, she added. Hyperkalemia occurs when there is too much potassium in the blood.
Separate acid from sweet...
Acid fruits like grapefruit and other citrus, pineapples, pomegranates, sour apples and plums, strawberries and tomatoes don't pair well with sweet fruits like grapes, bananas, persimmon, figs, prunes, and dates.
Summary of differences between potatoes and eggs
Potatoes have more vitamin B6; however, eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, vitamin B5, and phosphorus.
The Contenders: Single Foods for Survival
Any beans or lentils will count towards your 5-a-day, and that includes baked beans. Make sure you choose low-sugar and low-salt versions or you could try making your own.