You can try these simple meal and snack ideas that will not only help you get your "2&5" but can help your waistline as well if you’re trying to lose a few kilos.
Clever Ways to Enjoy More Fruit and Veg
Here are some healthy tips for putting fruit and vegies on your menu everyday, and they can save you time and money too:
chop vegetables ahead of time and store them in containers in the fridge
buying fruit and vegetables that are in season is cheaper and they’re generally fresher and tastier
look for fruit and vegies that are cheaper per kilogram or unit
frozen fruit and vegetables count – they’re just as nutritious as fresh fruit and veggies. Try steaming some frozen vegies in the microwave or adding to a stir-fry when you are pressed for time
canned fruit and vegies are also good options to have on hand. Healthier choices are canned fruit in natural juice or water, and canned vegetables with ‘no added salt’ (if this option isn’t available then look for ‘reduced salt’)
cooking methods are also important. Try steaming, grilling, baking or stir-frying with just a small amount of oil
make fruit and vegies more fun for kids. Peel it and slice it, and they are more likely to eat it. If you have time, get them involved by making fruit or vegie kebabs, or cut into interesting shapes.
Great Ideas for Including More Vegies Into Your Day
top toast or English muffins with cooked mushrooms, tomatoes, capscium, sweet corn or baked beans
chop and add any vegies in your fridge to an omelette or savoury pancake.
use carrot, celery, cucumber, capsicum sticks, florets of broccoli or cauliflower instead of crackers with a low-fat dip
grate or dice onion, carrot, zucchini, potato and corn into a savoury muffin
try wholegrain or wholemeal crackers topped with tomato and reduced-fat cheese.
grate beetroot and carrot to add colour to your salad or sandwich
fill a baked potato with coleslaw and finish off with a bit of reduced-fat cheese
add in-season vegies or legumes such as dried beans, peas or lentils, to soups for added flavour and texture.
For adults, it’s at least 5 or more serves depending on your age, gender and lifestage. See how many serves you need on the infographic. On average, South Australian adults are only eating about half the daily recommended amount of vegies.
What we should to consume every day:
5 serves for all adult women (including during pregnancy) and men 70 years and older
5.5 serves for men 19 to 50 years
6 serves for men 51 to 70 years
7.5 services breastfeeding women
But what about kids?
The below shows the recommended number of serves for different ages.
2 to 3 years— 1 serve of fruit, 2 serves of vegetables
4 to 7 years— 1 to 2 serves of fruit, 2 to 4 serves of vegetables
8 to 11 years— 1 to 2 serves of fruit, 3 to 5 serves of vegetables
12 to 18 years— 3 to 4 serves of fruit, 4 to 9 serves of vegetables
19 years and older— 2 or more serves of fruit, 5 or more serves of vegetables
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