Want to stay strong, train harder, and recover faster? Load up on fruits and vegetables! Packed with essential vitamins, minerals, fibre, and antioxidants, they keep your immune system in top shape and fuel your body for peak performance.

💚 THE BEST FRUITS AND VEGGIES FOR HEALTH 

For maximum benefits, eat a variety of different coloured fruits and vegetables daily. Here’s what to include:

🥦 Vegetables

🥬 Dark Green Veggies: Broccoli, spinach, kale, bok choy, asparagus, green beans (High in Vitamin K and calcium to support bone health)

🥕 Orange Veggies: Carrots, pumpkin, sweet potato (high in Beta Carotene for eye health)

🥔 Starchy Veggies: Potato, sweet potato, taro, sweetcorn (rich in complex carbs for long lasting energy)

🌱 Legumes and Beans: Chickpeas, lentils, black beans, red kidney beans, tofu (important source of plant-based protein to fuel muscles)

🍅 Other Veggies: Avocado, beetroot, capsicum, cucumber, mushrooms, onions, tomatoes (Packed with essential vitamins and minerals)

🍎 Fruits

🍊 Citrus Fruits: Oranges, mandarins, tangerines, lemons, limes, grapefruit (immune-boosting vitamin C)

🍏 Pome Fruits: Apples, pears, loquats, quinces (great for fibre and gut health)

🥭 Tropical Fruits: Pineapple, mango, melon, banana, pawpaw, guava (rich in natural sugars for energy)

🍓 Berries: Strawberries, raspberries, blueberries, blackberries, loganberries (full of antioxidants)

🍑 Stone Fruits: Peaches, plums, nectarines, apricots, cherries (high in vitamins and hydration)

🍇 Other Fruits: Grapes, kiwifruit, passionfruit, figs, pomegranates, rhubarb (nutrient-dense variety)

🚫 Avoid fried vegetables (like chips) and fruit juices or canned fruit with added sugar—they lack fibre and pack in extra calories.

For optimal energy, immunity, and performance, aim for:
🥦 At least 5 serves of vegetables per day
🍏 At least 2 serves of fruit per day

🥦 Vegetables

• ½ cup cooked or raw dark green, orange, or cruciferous veggies e.g. cabbage (about the size of a tennis ball)
• ½ cup cooked beans, chickpeas, or lentils (about the size of a fist)
• 1 cup leafy greens or salad veggies (about two handfuls)
• 1 small or ½ medium potato (or equivalent starchy veggie like sweet potato, taro, cassava, or ½ cup sweetcorn) (about the size of a computer mouse)

🍎 Fruits

• 1 medium apple, banana, orange, or pear (about the size of a tennis ball)
• 2 small apricots, plums, or kiwifruit (about the size of golf balls)
• 1 cup diced fruit or canned fruit (no added sugar) (about the size of a baseball)
• 125mL (½ cup) fruit juice (about half a small glass – but go for whole fruit instead!)
• 30g dried fruit (e.g., 4 dried apricot halves or 1½ tablespoons of sultanas) (about a small handful)

• Go fresh – Choose in-season produce for the best quality, nutrients, and value.

• Eat the rainbow – More colours mean more nutrients!

• Keep it simple – frozen options are easy ways to boost your nutrition.

• Space it out – Include fruit and veggies in every meal and snack.

Make fruits and veggies a staple in your daily meals, and you’ll train harder, recover faster, and feel your best!