EAT FOR HEALTH Australian Dietary Guidelines

EAT FOR HEALTH – AusTRALiAn diETARy guidELinEs

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Guideline 2

Dietary fibre from vegetables and fruit is thought to reduce the risk of some cancers.^8 However, although a

probable decreased risk of colorectal cancer with intake of foods containing dietary fibre has been described in

the WCRF report (see Appendix F),^43 only one of the human trials^426 has shown any benefits of high fibre intakes

per se on colon cancer or on markers of the risk of colon cancer. It may be that the dietary fibre component of

these foods is not solely responsible for any apparent protective effect.^8

2.2.6 Practical considerations: enjoy plenty of vegetables, including different types and

colours, legumes/beans, and enjoy fruit

Consuming at least five serves of vegetables per day (75g per serve) is recommended for Australian adults,

while amounts recommended for children and adolescents depend on their age and sex (see Tables 2.5 and

2.6). The most recent dietary surveys12,45 show that consumption of vegetables and legumes/beans in Australia

is generally less than half that recommended for adults and children, and the mix of vegetables consumed also

needs to be addressed. Based on the most recent consumption data, to meet the recommended food group

intakes, most adults should increase their total consumption of vegetables by more than 30%.^9 A 30% increase

in intake of green and Brassica vegetables, 140% in red- and orange-coloured vegetables and 90% in other

vegetables would be optimal to increase the variety of vegetables consumed.^9

Consuming at least two serves of fruit per day (150g per serve) is recommended for adults, while amounts

recommended for children and adolescents depend on age and sex (see Tables 2.5 and 2.6). The most recent

dietary surveys12,45 show that fruit consumption should approximately double to meet recommended intakes.^9

The companion resources provide more detailed information on the recommended number of serves and serve

sizes of vegetables, legumes/beans and fruit required for different omnivore population groups. Fruit and vegetables

do not need to be perfectly shaped or unmarked to provide nutritional value. Discussion of dietary patterns and the

environment is included in Appendix G.

Table 2.5: Minimum recommended number of serves of vegetables, legumes/beans and fruit per day

Recommended number of serves per day*

Age (years) Vegetables and legume/beans Fruit

Boys 2–3 2 ½ 1

4–8 4 ½ 1 ½

9–11 5 2

12–13 5 ½ 2

14–18 5 ½ 2

Men 19–50 6 2

51–70 5 ½ 2

70+ 5 2

Girls 2–3 2 ½ 1

4–8 4 ½ 1 ½

9–11 5 2

12–13 5 2

14–18 5 2

Pregnant (up to 18 years) 5 2

Breastfeeding (up to 18 years) 5 ½ 2

Women 19–50 5 2

51–70 5 2

70+ 5 2

Pregnant (19–50 years) 5 2

Breastfeeding (19–50 years) 7 ½ 2

Note: * Additional amounts of the Five Food Groups or unsaturated spreads and oils or discretionary choices are needed only by people

who are taller or more active to meet additional energy requirements.

Source: Food Modelling System.^9