Q: "Can I have some guidelines on what five serves of vegies and two serves of fruit actually looks like?"
Mandy, via email
A: Dietitian Sarah Ley responds:
“The best way to describe a serve of fruit and vegetables is: a serve is the amount that fits into the palm of your hand, with your fingers curled around the food. this means a child’s serve would be small, a woman’s serve would be larger and a man’s serve the largest. For example, one serve of mandarins would be two small ones for a child and three small ones for an adult. the same quantities apply for drained canned, frozen or cooked fruit or vegetables. if the fruit or vegetables are very watery, such as watermelon, strawberries or leafy vegetables, then a serve can be larger than a handful. For dried fruit or vegetables, a good guide is the amount that fits comfortably into half the palm of your hand. Once they are rehydrated they will likely be a handful. For fruit and vegetable juices, I recommend one child’s serve is approximately 1/2 a small glass, while an adult serve is one 150ml glass.”