Why “one serve” matters
When we all add just one extra serve (75 g) of vegetables per day, the flow-on benefits are huge for health, growers and the economy — which is exactly what Plus One Serve exists to unlock.
The official definition (it’s simpler than you think)
In Australia, one standard serve of vegetables is 75 g. That’s roughly:
- 1/2 cup cooked veg (e.g., broccoli, carrots, pumpkin)
- 1 cup raw leafy/salad veg
- 1/2 cup cooked beans/peas/lentils
- 1/2 a medium potato or sweet potato
- 1 medium tomato
Source: Australian Dietary Guidelines / Eat For Health. eatforhealth.gov.au
10 quick ways to add +1 serve
- Toss 1 cup of baby spinach through eggs or pasta (~1 serve). eatforhealth.gov.au
- Add 1/2 cup canned lentils to bolognese or tacos (~1 serve). eatforhealth.gov.au
- Swap chips for roast sweet potato wedges (1/2 medium = 1 serve). eatforhealth.gov.au
- Keep a bag of frozen veg on standby – nutritionally smart, prep-free. News.com.au
- Pile salad (1 cup) into wraps/burgers. eatforhealth.gov.au
- Stir 1/2 cup corn into fried rice. eatforhealth.gov.au
- Top toast with tomato slices (1 medium = 1 serve). eatforhealth.gov.au
- Bulk out curries with 1/2 cup pumpkin. eatforhealth.gov.au
- Add peas to noodles (1/2 cup cooked = 1 serve). eatforhealth.gov.au
- Snack plate: cherry tomatoes + carrot sticks + hummus (legumes count!). eatforhealth.gov.au
Why Australia needs the extra serve
Only a small share of Australians meet recommended veg serves; average intake is around 1.8 serves/day, well below the guideline target. Lifting that by +1 serve is our national goal. plusoneserve.com.au | Australian Bureau of Statistics
Ready to help shift Australia by +1 serve? Support the cause