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What does a ‘serve’ really look like?

By Phoebe McCreath |


Keys2words - What does a ‘serve’ really look like?

We talk a LOT about how many serves of fruit and veggies we should be eating each day.

But, what does that actually mean?

At IQS, we’ve developed our foodie guidelines with the help of to make sure we’re getting in all the good stuff. By including 7–9 serves of veggies every day, we know every meal is nutrient-dense, ensuring we stay satisfied and keep those cravings at bay! But, we stick to just 1–2 pieces of fruit because it packs a little more fructose. Here’s what that looks like…

What’s a serve of fruit?

An average serve of fruit is – roughly the size of one medium apple, or two small kiwifruit. We stick to just 1–2 pieces because our bodies were only designed to process a very small amount of fructose at a time, so this way we don’t overload it with the sweet stuff.

Our fave low-fructose fruits are berries and kiwifruit, which we pair with some fats or protein to slow the release of the sugar into the bloodstream. ‘Salted Caramel’ Haloumi + Apple anyone?

What’s a serve of veggies and legumes?

An average serve of vegetables is just . That’s about 1/2 cup of greens veggies such as broccoli or spinach, 1/2 cup of beans or lentils, one average carrot, or half a zucchini. Once you add a handful of greens to your eggs for brekkie, a simple veggie-packed lunch and maybe even a colourful stir-fry for dinner, 7–9 serves of veg doesn’t seem like that much after all.

Not only will eating more veggies improve your health, but when you fill up on veggies, there’s less room for you to crave the sweet stuff. Win, win!

Please be respectful of other participants in the conversation. We'd love you to keep your comments respectful, friendly and relevant. Differences of opinion are welcome, but trolling and abuse of other commentators and the IQS editorial team is not and will result in blacklisting.

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