16 Simple Ways To Eat More Fruit and Veg

I’m never going to object to anyone eating more fruit and veg, no matter where they get them. We are all doing our best with the information we have and the resources we have access to. 

The Australian Dietary Guidelines recommend approximately 5-6 serves of vegetables and legumes and 2 pieces of fruit per day for adults between the ages of 19-70 years of age. While these numbers don’t sound like a lot, for some it can be hard for many reasons. If you are doing this, then I take my hat off to you and pat you on the back. Well done! You’re on the right track to living a healthful life.

Many Australians are still struggling with these numbers though so I wanted to share some simple tips on how to get your numbers up in a sustainable way, while teaching you healthy life-long habits.

 

1.     Lets start with fruit

Fruit tends to be more palatable and a great place to start. Choose fruit you might enjoy more and choose 2 different coloured fruits ie, a handful of raspberries and a green apple, a pear and a banana, or a kiwi and some strawberries.

2.     Fruit with breakfast or as a snack

You can choose where you want to include them. Add them to oats, with some yogurt or on their own. Don’t overthink it. 2 colours. Twice a day.

3.     Veggie sticks

Chop up some veggie sticks and/or fruit sticks and keep them on hand to eat with some peanut butter or hommmus for a great healthy snack. Celery, coloured capsicum, carrots and green apples are great options.

4.     You don’t have to make friends with salad

You don’t have to eat a salad to get your daily intake of veg if that’s not your thing. Make it easy for maintaining good life-long habits. Incorporate vegetables into what you already eat! You’ll be surprised where you can stuff them.

5.     Warm hearty casseroles

1 to 2 cups of veggies can be easily added to a casserole and make for a great flavour enhancer.

6.     Delicious and nutritious pasta sauce

This is my secret weapon. I grate up zucchini, carrots, cauliflower and add to the sauce as well as greens like spinach, silverbeet (chard) and leeks. Reduce them into the sauce for an incredible flavour and a nutritious pasta dressing.

7.     Make a bake

Nothing beats a yummy homemade beef lasagna or if that’s not your thing a vege bake with béchamel sauce. Either way you can add layers of finely chopped veggies such as eggplant, carrot, zucchini and spinach leaves and you can serve with some asparagus or a seasonal salad.

8.     Occasional Swaps

The occasional swap of noodles or pasta for zoodles (spiralised zucchini) or rice for cauliflower rice (grated cauliflower) is a change of scenery and can be a sneaky way, and tasty way might I add, to 'up your daily veggie intake.

9.     Sometimes Smoothies

I love smoothies because they can be a great way to add extra nutrients into your diet and are generally quick and easy to make. I love to sneak my greens into these from time to time. I find them especially useful for fussy little ones. Add some colour like strawberries or raspberries for pink and blueberries or blackberries for purple to make them even more appealing to their eyes. Check out some great smoothie suggestions for kids here. Be careful not to overdo these though as smoothies can also be a sure way to spike insulin due to reduced fibre and a more concentrated fructose intake.

10. Friday night pizza

If you like to experiment why not try a cauliflower crust or adding a variety of veggie toppings to your pizza. Not for everyone but I’m definitely a fan. For a recipe click here.

11. Omelette. My ultimate go-to food

I say this often. Eggs are a complete food in my opinion. Why not add to their nutritiousness by chopping up some mushrooms and other seasonal veg and some crumbed feta over them top. Makes for an awesome breakfast lunch or dinner.

12. Rug up with some soup

I love a soup in winter with some yummy crusty sourdough don’t you? I love a homemade chicken stock and use any veg I have lying around. Blend up if you don’t like chunks for a creamy nourishing soup.

13. Lettuce Wraps

A great way to use lettuce is as a taco wrap or as a substitute for a wheat wrap. They’re quick and easy to prepare, add your protein and some cheese and voila!

14. Slap-it-all-together kinda risotto

Another favourite dish of mine to sneak-in extra veg. I use about 3-4 cups of chopped veggies and mushrooms to about 1 cup of rice and home made chicken stock. It feeds a about 3-4  people. No one ever complains.

15. Potato Potahto

When cooking potatoes use a mixture of coloured potatoes. Carrots, turnips and pumpkin make a great accompaniment when roasting these root vegetables. Add lots of garlic and fresh or dried herbs.

16. Seasonal is best but not a must

Lets not muck around here ok. If you can shop organic and seasonal - great. If you cant, thats ok too. Try to choose seasonal produce to where you live. This ensures freshness and that you get a variety of flavours and essential nutrients throughout the year and you wont get sick of eating the same thing.

To learn more about what’s in season at the moment download the Seasonal Food Guide Australia for Victoria, Australia here