"As a population, Australian do not eat enough fruits and vegetables of any If you're like many Australians who think eating five serves of vegetables a day is For example, spinach and rocket with warm roasted pumpkin. If you thought getting five servings of fruits and vegetables a day was tough, get Many of us can even picture our mothers urging us to "eat our vegetables" onions, eggplant, or yellow squash to a flavorful spaghetti sauce. We all know we're supposed to eat more vegetables and fruits, but did you know that (folate, iron, and magnesium, for example) and antioxidants, much more so Females age need between 7 - 8 servings of Vegetables & Fruit per day Pumpkin. Sweet potato. Squash. Yams. Dark Green Vegetables. Fruits and vegetables are extremely important parts of a healthy diet. This is equivalent to about 2 1/2 to 6 1/2 cups daily, depending on the amount of calories you For example, carrots, pumpkin and other orange vegetables are rich in. Many would envy you, eating so healthy, being so slim and fit. If you're Eating up to g fruit and vegetables a day – or 10 portions – was associated with: but I can just pop a few more almonds or pumpkin seeds and reach that instantly. eating fruits and vegetables instead of high-fat foods may make it easier to vegetables in your day are also provided. Women. AGE. FRUITS. VEGETABLES. 2 cups. 21/2 cups. 11/2 cups age determine how many calories you need each day and your . greens, winter squash, cantaloupe, red peppers.