We all know the value and importance of eating a variety of fresh fruits and veggies every day. The Australian Dietary Guidelines recommend 2 serves of fruit and 5 serves of vegetables for adults every day. Most of us probably get one or 2 serves of veg with dinner at night, but there are lots of ways that we can get extra fruit and veg into our diet throughout the day without trying too hard. Here’s a few suggestions!
|1.BREKKIE – Stir berries, sultanas or sliced banana into your cereal or porridge in the morning.
|2. BREKKIE – Make a smoothie – you can add fresh or frozen fruit, and even some veggies (spinach, cooked carrots, sweet potato or cucumber) Blend with Greek yoghurt to add protein, calcium and probiotics.
|3. BREKKIE – Make an omelette full of your favourite veggies, these can include capsicum, tomatoes, mushrooms, onions, spinach, broccoli and more.
|4. BREKKIE – Don’t have time for brekkie? Just grab a whole piece of fruit that you can eat with 1 hand, and enjoy on your drive to work.
|5. SNACKS – Prepare yourself some chopped raw veggies for a handy snack and enjoy with salsa or hommus dips.
|6. SNACKS – Pre-prepare chopped fruit salad and keep in snack sized portions, so they’re on hand and ready to go.
|7. SNACKS – To make fruits and veggies more appealing, make them pretty! You’re much more likely to eat it if it looks good. Put fruit on skewers, make a yoghurt and berry parfait, chop veggies into bite size pieces and arrange by colour.
|8. SNACKS – dried fruits can be handy to keep in your car or handbag for snack emergencies. Make your own mix of fruit and nuts for a high protein snack.
|9. SNACKS – add a handful of fresh fruit or berries to your Greek yoghurt for a high protein fruit snack.
|10. LUNCH – Have a big salad with your protein of choice. Add as many fruits and veggies as you like!
|11. LUNCH – Make an extra serve of dinner and have the leftovers for lunch the next day.
|12. LUNCH – Fill your sandwich or wrap with extra veggies.
|13. LUNCH – Use lettuce instead of bread or tortillas
|14. DINNER- Add extra veggies to soups and stews. Whatever the recipe calls for, you can easily double it without ruining the meal.
|15. DINNER- Make your own pizza and pile on the veggies, or add extra fruits and veg.
|16. DINNER – Add veggies to your sauces. You can grate or finely chop carrots, zucchini, eggplant and more – and sneak it into your pasta sauce without even noticing!
|17. DINNER – Go meatless! Meatless Monday is a good way to make one night a week your designated break from meat, and make plants your main source of nutrients.
|18. DINNER – instead of pasta, make your own veggie noodles.
|19. DESSERT –baked goods can have a sneaky serving of fruits or veg as a substitute for other ingredients. Avocado can be a butter substitute in chocolate cakes, banana or pumpkin puree work as an egg substitute, apple sauce or prune puree works as an oil or butter substitute
|20. DESSERT – try some delicious fresh fruit dipped in dark chocolate for a fruity, anti-oxidant rich, chocolaty treat.