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The Nutrition Centre

How many fruit and veges to you  need?


You probably already know that a healthy diet includes a variety of fruits and vegetables. Most are lower in calories and higher in fibre than other foods. As part of a healthy diet, eating fruits and vegetables instead of high-fat foods may make it easier to control your weight.

Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthy diet are likely to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

You can find the amounts of fruits and vegetables you need using the charts in this brochure. There are also facts on why eating the recommended amounts is important to your health. Easy tips for including fruits and vegetables in your day are also provided.

Know the amounts you need each day


Go to your chart.  Choose your level of physical activity.  Use these definitions to determine your lifestyle physical activity that is above the light activity of everyday life.

Less Active. You average less than 30 minutes a day.

Moderately Active.  You average 30 to 60 minutes a day.

Active. You average more than 60 minutes a day.


Choose your age range.  Your physical activity level and age determine how many calories you need each day and your calorie needs determine how many fruits and vegetables you should eat.







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 What does your BMI number mean?  Find out more.

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