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10 ways to increase your fruit intake

On average 4 out 5 Australians do not get their daily fruit intake and the new generation are continuing the bad habits of low fruit intake.

By Bio Island Nutrition Team

The Australian food guidelines recommend that an average adult should consume 2 pieces of fruit a day and 1-2 pieces for children. On average 4 out 5 Australians do not get their daily fruit intake and the new generation are continuing the bad habits of low fruit intake. Below are a few suggestions on how you can increase your daily fruit intake.

  • Add fruit into your salads. Strawberries go great with a spinach salad and balsamic dressing or you could have pear and rocket to add some texture.


  • Have your fruit pre cut and ready in the fridge as a quick handy snack. Also having it ready is a great visual aid to help encourage you to have more fruit and not grab something else.


  • Aim to add a piece of fruit to every meal. Breakfast: you could have fruit in your cereal or add to your slice of toast with honey. For lunch you can have as a snack or add to your meal for extra sweetness. Then for dessert you can always do a fruit smoothie or fruit and yoghurt to finish the day.


  • If you don’t like the texture of fruit, put it in a smoothie. Then you can add 2-3 styles and get your daily requirement in one go.


  • Plan your meals. Planning your meals helps you stay focused and not snack on junk foods. Also, this can help you see if you are eating enough fruit and vegetables. A good way to look at your meals is how many colours you can see, not enough colour variety – means you need more, aim for 5-6 colours.


  • Always keep fruit stocked and convenient. Having the fruit available to grab and go on the run is always helpful.


  • Have the fruit on your plate so you don’t feel like its something extra. Having it apart of your meal may feel easier to eat and not thought of as a separate item.


  • Its important to be a role model, remember you are helping shape the food decision of the little ones around and helping them make better choices starts with you.


  • Remember your body will love you for it. Your body needs the nutrients from fruit on a daily basis, so keeping in mind how happy you will feel and your stomach health will love you for it.


  • Choose the fruit you enjoy. There’s no point buying fruit you won’t eat or dislike. Keeping in mind seasonal changes and fresh produce.

Fruit intake is highly important as we gain a lot of our nutrients from our food and fruit tend to be full of antioxidants, vitamins and minerals that help our bodies function correctly.

Your standard serve size for fruit is:

  • 1 medium apple, banana, orange or pear
  • 2 small kiwi fruits or plums
  • Or generally 150g per serve

Really being aware of your fruit intake daily and give yourself a goal to achieve each day.

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