Adults & Seniors

It is never too late to change bad habits to healthier ones. Eating good quality, nutrient dense foods is essential for maintaining a healthy body and good quality of life. Bad eating habits can not only lead to life-threatening diseases, but can also cause fatigue, lack of motivation, depression and discomfort. Make the most out of life by enjoying the wonderful fresh produce Tasmania has to offer and aim for your 2 serves of fruit & 5 serves of vegies every day.  


 What is a serve?


A standard serve is about 150g (350kJ) or:

  • 1 medium apple, banana, orange or pear
  • 2 small apricots, kiwi fruits or plums
  • 1 cup diced or canned fruit (no added sugar)


Or only occasionally:

  • 125ml (½ cup) fruit juice (no added sugar)
  • 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)



A standard serve is about 75g (100–350kJ) or:

  • ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
  • ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
  • 1 medium tomato


As our bodies grow, develop and change throughout our life, so do our dietary requirements.The Australian Dietary Guidelines outline the basic requirements that we need throughout the different stages of our lifespan.


The Healthy Eating When You are Older webpage offers more information.


The Australian Guide to Healthy Eating provides information about the amount and kinds of food that you need to eat each day to get enough of the nutrients essential for good health and well-being. The Guide provides recommended serves from the five food groups to help you make the best choices. “Extra” foods should be avoided if you are trying to lose weight.

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Click here
 to discover why nutrition is important for older adults.