Vegetables and 5+ A Day

5+ A Day is the fun and easy way to remind you to eat lots of fruit and vegetables every day.

How many servings should I eat?
At least 3 servings of vegetables and 2 servings of fruit = 5+ servings a day.
The New Zealand guidelines’ recommendation of five servings per day is seen as a minimum requirement for good health.

What is a serving?
A serving is about a handful; use your own hand. Therefore a child's serving will be smaller than an adult's.

Why should I eat my “colours"?
Eating a mixture of coloured vegetables or fruit every day will help you stay fit and healthy.
Many of the compounds in coloured fruit and vegetables that make them such healthy foods also give them their colour, e.g. vitamins, minerals and phytonutrients (fight-o-nutrients), which also protect against the effects of aging.
Each colour group contains different phytonutrients and compounds – so make your choice from all the colour groups.

What are the colour groups?
There are five groups and the main aim of eating the colour way is to encourage variety. Sometimes one vegetable will give you the benefits of two colours; for example a cucumber is mainly in the white group – but by eating the skin you also get green group benefits.