What Does 5 Serves Of Veggies Look Like?

What Does 5 Serves Of Veggies Look Like?

5 serves you say? So what is a serve?

I often have clients saying to me, “oh yeah – I easily meet 5 serves of veg a day.” But often they don’t realise what one serve actually is and are a little shocked when we go through serving sizes in a little more detail. So, what better time to talk about what a serve looks like, than during National Nutrition Week.

The Australian Guide to Healthy Eating (www.eatforhealth.gov.au) provides guidance around what a serve is and the number of serves we need per day to reach our nutritional recommendations. I’ve summarised these guidelines for you below.

Vegetables & Legumes/Beans

A standard serve of vegetables is about 75g:

½ cupCooked green or orange vegetablesBroccoli, spinach, carrots or pumpkin
1 cupGreen leafy or raw salad veggiesRocket, lettuce, cucumber,
½ cupCooked, dried of canned beans, peas or lentils
½ mediumPotato or other starchy vegetablesSweet potato, cassava or taro
1 mediumTomato

Children and Adolescents:

2-3 years4-8 years9-11 years12-13 years14-18 years
Girls2 ½4 ½555
Boys2 ½4 ½55 ½5 ½

Adults:

19-50 years51-70 years 70 years +
Women555
Men65 ½5

Pregnancy + Breastfeeding:

18 years or under19-50 years  
Pregnant55
Breastfeeding

 

5 ½7 ½

So, let’s make it practical. Check out a meal plan suggestion below where we specifically look at including 5 serves of vegetables across the day.

Breakfast – typically Australian’s are very poor at including veggies at breakfast. A great way would to include veggies at breakfast would be adding some ½ – 1 cup or sautéed spinach and mushrooms to an omelette or egg dish. This would give you 1- 1 ½  serves of veggies for the day! Winning!

Lunch – go heavy handed with the salad in your sandwich or wrap. Try to add 2 cups of salad veggies to your lunch. This might look like 1 cup of salad leaves and another cup of sliced cucumber, shredded carrot and beetroot. This equate to 2 serves of veggies.

Getting closer….3 serves down….2 to go.

Dinner –we are pretty good at including salad and/or veggies at dinner. Try and do the healthy plate model and make up ½ the plate with salad or veggies.  I suggest adding ½ small roasted sweet potato to your evening meal (1 serve), along with ½– 1 cup of roasted carrot and zucchini (1 serve).

And voila! There you have it….5 serves DONE + DUSTED.


Emma Caldwell
Accredited Practicing Dietitian
Fitwise Physiotherapy
Consulting at our Armadale and East Melbourne rooms

Source: https://www.eatforhealth.gov.au/sites/default/files/content/The%20Guidelines/n55g_adult_brochure.pdf

Facebook
Twitter
LinkedIn
Pinterest
WhatsApp
Email
Print

Categories

Recent Posts

Resources

Related Posts

Our Values

Our values are the basis of everything we do at Fitwise.

Excellence, Respect, Innovation and Fun – For our clients, for our team and for ourselves.

This is evident with the service we provide, the environment in which we provide it, the way in which we operate as a team and how we care for and value our clients, referral partners and ourselves; we live the Fitwise values every day.

Our culture is one where everyone feels supported, respected and safe. Our clients and our team, experience a leading-edge health environment where we remember to have fun along the way.

Our Story

In 2004, Gen McGlashan and Libby Oldfield founded Fitwise Physiotherapy. They first met in 1994.  Libby was Gen’s physio when she had her first child. Gen then worked for Libby for 10 years in Libby’s previous business, located at the Epworth Freemasons Maternity Unit in East Melbourne. They have been a team working together for a very long time!!

Libby and Gen have always had a passion for empowering women, by helping provide accurate evidence based information and treatment to help women live their best lives. Excellence in all that they do, practising and operating in an innovative way has always been their core. Fitwise was the first multi-practitioner practice providing Women’s Health physiotherapy consultations, exercise classes and clinical pilates in Melbourne.

Gen and Libby

In February 2005 Gen and Libby moved their one room practice to Albert St East Melbourne. They had expanded to 2 treatment rooms, an exercise studio and a pilates studio with a small team of physiotherapists and one receptionist. This was exciting as they wanted to be able to help more people and to grow their team – enabling their other passion: teaching and mentoring clinicians who also wanted to work within the Women’s, Men’s and Pelvic Health arena.

5 years later, they expanded their East Melbourne clinic and in 2015 opened their second clinic in Armadale.

Remedial Massage, Myotherapy and Dietetics have been an exciting addition in recent years, with Podiatry and Exercise Physiology being added in 2022.

Fitwise Physiotherapy | Armadale

The Fitwise team has now grown to include 18 amazing practitioners and 12 wonderful administrative team members and is still growing!

Libby and Gen have always loved providing a holistic service, treating a variety of conditions in consultations and providing exercise appropriate for different life stages. The community of clients that are part of the Fitwise family, (some who have been part of the journey from the very beginning – over 17 years ago), are the biggest reason they do what they do. For Gen and Libby, it is a privilege to be part of these wonderful people’s lives.