This week is National Nutrition Week in Australia and we are challenging you to try for five.
Poor diet lacking in fruit and vegetables is one of the most common modifiable risk factors for several chronic diseases including cardiovascular disease, Type 2 diabetes and some cancers.
Most Australians don’t eat the recommended five serves of vegetables every day. Yet, eating five serves of vegetables every day is a simple thing that we can do to help manage existing health conditions or to reduce the risk of chronic disease and lead a generally healthier life.
Fitting in five serves of vegetables each day is much easier than it sounds.
- Focus on the vegetables you like
- Try to choose seasonal (they’re cheaper)
- Add vegetables to as many meals and snacks as you can
- Aim to have half of your plate filled with vegetables at dinner time
- Eat a rainbow – the more colours the better
- 1 tomato
- 1 carrot
- 1 cup of raw salad
- ½ cup cooked vegetables
- ½ a medium-sized potato
- ½ cup of cooked/canned legumes (lentils, chick peas, baked beans)
- Breakfast: ½ cup of cooked mushrooms with your eggs
- Lunch: 1 cup of salad on your wrap or sandwich (lettuce, carrot, cucumber, tomato, beet root)
- Afternoon tea: 1 cup of chopped carrot and celery sticks with your favourite dips
- Dinner: ½ cup of steam broccoli and ½ of a potato