Each of the following is a rough guide to what an adult fruit serving looks like:
- 2 smaller fruits such as satsumas, plums or kiwi fruit.
- 3 apricots, 6 or 7 lychees or 14 cherries.
- 1 handful of grapes or berries.
- 1 medium fruit such as a banana, an apple, an orange, a pear or sharon fruit.
- Half a large fruit such as a grapefruit or 1 large section of papaya, 1 slice of melon (5cm slice), 1 large slice of pineapple.
- 2-3 tablespoons of fresh fruit salad.
- 2-3 tablespoons of tinned fruit such as peaches or pineapple.
Children can also be encouraged to eat at least 5 servings of a variety of fruit and vegetables each day. However, the serving size a child needs varies with age, body size and physical activity. As a rough guide, 1 serving is the amount they can fit in the palm of their hand.
Each of the following is a rough guide to what an adult vegetable serving looks like:
- Green vegetables – 2 broccoli spears or 4 heaped tablespoons of kale, spinach, spring greens or green beans.
- Cooked vegetables – 3 heaped tablespoons of cooked carrots, peas or sweet corn, or 8 cauliflower florets.