Eating more vegetables and fruit may be the single most important dietary
change you can do to improve your health and it's never too late to start.
Aim for 5 serves of vegies and 2 serves of fruit each day. What's
a serve?
Don't hold back - the vegetables and fruit can be fresh, frozen, dried or
canned. Buy produce that is in season - as this
is the best value for money. But remember you can substitute fresh with canned
or frozen varieties when they are not in season. Always choose 'reduced' or 'no
added' fat, salt or sugar products.
Think about these practical ways to include veg 'n' fruit in every meal:
Breakfast
- Add fruit to your cereal or yoghurt (or grab a piece to finish
off breakfast)
- Have some baked beans or tomato or mushroom (or all three)
on toast
Lunch
- Add an extra serve of salad to your sandwich
- Pack a container of snow peas and cherry tomatoes to nibble
on at lunch
- Try hummus - either as a spread or a dip (with carrots and
celery)
Dinner
- Add extra vegies to stir-fries, pastas, casseroles and soups
- Add zest to vegies using marinades, herbs, spices, lemon or orange
juice, pepper, garlic, ginger, chilli and dried fruit
- Add chopped or sliced fruit to savoury salads
Desserts, drinks, snacks and Kids!
- Grate apple or pear into pancake mix
- Create delicious smoothies with soft fruit (eg. strawberries
or bananas), low fat milk, yoghurt
and ice
- Pack fresh fruit for a quick snack any time
- Create fruity kebabs by threading chunks of fruit onto skewers
- Puree stewed fruit as a topping for deserts or swirl into yoghurt
- Puree fruit and pour into ice-block moulds to add to drinks
More ideas for Kids
- Baked beans are a healthy favourite
- Try a banana wrapped in bread
- Small packs of dried fruit or sultanas are a nifty lunchbox treat
- Make pizza faces with spinach hair, mushroom eyebrows and pineapple
lashes
- Add kidney beans to mince for tacos/ burritos/ nachos mixture
For tasty vegetable and fruit recipes check out Go
for 2 & 5.
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