What does “Try for 5” mean?

“Try for 5” refers to the idea of consuming around five serves of vegetables per day, in line with the Australian Dietary Guidelines. It encourages gradual improvements rather than perfection and recognises that food choices are influenced by many real-world factors.

It is not intended to assess individual health or replace professional advice.

Why vegetables matter for health

Vegetables are emphasised in dietary guidance because they contribute to overall nutrition without being high in energy. They are an important source of dietary fibre and provide vitamins and minerals such as vitamin C, folate, potassium and magnesium.

Vegetables also contain a wide range of naturally occurring plant compounds. Diets that include a variety of vegetables are consistently associated with better health outcomes at a population level.

VEGETABLE SERVES AND EVERYDAY EATING

What counts as a vegetable serve?

In Australian dietary guidance, one serve of vegetables is about 75 grams, which is roughly:

• ½ cup of cooked vegetables

• 1 cup of raw salad vegetables

Vegetables can be fresh, frozen or canned. All forms can contribute to intake. Vegetables in mixed dishes such as soups, stir-fries and pasta sauces also count.

How Australians are currently eating

National nutrition surveys show that most Australians do not meet recommended vegetable intake levels. Intake is often lower among children, adolescents and working-age adults.

Factors that influence vegetable intake

Vegetable consumption is shaped by many factors, including:

• Food affordability

• Time pressures

• Access and availability, especially in regional and remote areas

• Cooking skills and confidence

• Taste preferences and family habits

Public health messages such as “Try for 5” recognise these challenges and encourage realistic, gradual improvements.

NUTRITION GUIDANCE AND PUBLIC HEALTH

Why public health focuses on vegetables

Vegetable intake recommendations are based on extensive reviews of nutrition research. In Australia, the Australian Dietary Guidelines are developed using systematic evaluation of scientific evidence.

Dietary patterns that include a variety of vegetables are associated at a population level with reduced risk of several chronic diseases. These patterns inform national nutrition education and public health initiatives.

Not individualised advice

Dietary guidelines are designed for population health. They do not replace personalised dietary or medical advice, especially for people with specific health conditions, allergies, or nutritional needs.

Educational Guide Download

A detailed PDF guide, Try for 5: Vegetables, Nutrition and Public Health in Australia, is available for download.

The guide includes:

• Explanations of vegetable serves

• Evidence summaries

• Practical tips for everyday meals

• Simple, flexible recipes to support vegetable intake

Download here