Ministry of Health Guidelines
Why 5+ A Day?
Research shows that we should eat five or more servings of fresh vegetables and two servings of fruit every day to stay as healthy as possible. It is important to eat a colourful range of fresh fruit and vegetables to benefit from the antioxidants, vitamins and minerals available in the different coloured produce.
What is a serving size?
A serving is about a handful and we all use our own hands – therefore a child’s serving is smaller than an adult’s.
Ministry of Health
The Ministry of Health (MOH) updated the Eating and Activity Guidelines in 2020. There is now a range of recommended numbers of servings for each age and gender.
The recommended number of daily servings for fruit and vegetables is displayed in the table to the right.
For MOH serving size and more information click here.
World Health Organisation
Advice from the World Health Organisation says that eating at least 400g, or five portions, of fruit and vegetables per day (excluding potatoes, sweet potatoes and other starchy roots) reduces the risk of non-communicable diseases and helps to ensure an adequate daily intake of dietary fibre.
| Age | Vegetables | Fruit | |
|---|---|---|---|
| Infants & Toddlers | 0-2 | 2 | 2 |
| Preschoolers | 2-5 | 2+ | 2 |
| Children & Young People | 5-18 | 3+ | 2 |
| Men | 19-50 | 6 | 2 |
| 51-70 | 5½ | 2 | |
| 70+ | 5 | 2 | |
| Women | 19-50 | 5 | 2 |
| 51-70 | 5 | 2 | |
| 70+ | 5 | 2 | |
| Pregnant | 5 | 2 | |
| Lactating | 7½ | 2 |