Since we were young, we’ve always been told to eat our vegetables. Yet only 8% of the population over 18 are getting the right amount. Today I’m going to provide some tips around how to eat more fruit and vegetables each day.
First thing’s first, let’s map out what a serve of fruit and a serve of vegetables are and then I’ll you how to get these each day:
- One serve of fruit = 150 g / 1 medium fruit (like an apple) / 2 small fruits (like kiwis and apricots)
- One serve of vegetables = 75 g / ½ cup cooked veggies / 1 cup leafy greens
Adults should aim to get 2 serves of fruit and 5 serves of veggies each day. Achieving this goal will not only help you get lots of beneficial nutrients like fibre, vitamins and minerals, but ca also help you eat more whole foods and fewer processed products. Processed foods tend to be lacking in nutrient density while being very energy dense, which is the opposite of what we want to achieve in a balanced diet.
4 easy ways to add more fruit and veggies to your diet
- Try to make your plate as colourful as possible using seasonal vegetables.
- Sneak extra veggies into soups, sauces, wraps and sandwiches.
- Swap snacks like biscuits and chips for fruit or veggie stick and hummus.
- Whether it’s a meal or a snack, if your plate looks too brown, you know immediately that you need to add some fruit or veggies.
Free sample meal plan to eat more fruit and vegetables
I have also created a three-day sample meal plan with some ideas on how to eat more fruit and vegetables by getting your daily serves! Don’t feel the need to follow these sample days to a tee, but using one or two meal ideas can help you incorporate more fruit and veg into your weekly meals. See below!
Oats with almond milk, frozen berries and peanut butter
Cup of coffee with a fruit and a small handful of mixed nuts
A Buddha bowl made with the protein of your choice (chicken, tofu, salmon, beans), brown rice/quinoa, spinach, corn, beetroot/tomatoes and miso dressing
Carrot, capsicum and cucumber veggie sticks with hummus, a slice of cheese and wholegrain crackers
Pasta with a no-added-sugar tomato sauce, mushrooms, zucchini, carrots, grated cheese and a side salad
Scrambled eggs on a slice of wholegrain sourdough toast topped with avocado, spinach and sliced tomato
Greek yoghurt topped with a handful of mixed berries and a sprinkle of muesli
A wholegrain-bread sandwich filled with cheese, avocado, a protein of your choice, salad greens and tomato
Blend up a smoothie of water/coconut water/milk of choice, protein powder/Greek yoghurt, spinach, frozen fruit and a small handful of nuts
Protein of choice with mash/roast potatoes, roasted broccoli and roasted pumpkin
Greek yoghurt with granola/muesli and fruit
Apple slices topped with almond/peanut butter
Salad made up of mixed greens, brown rice, protein of your choice, red onion, capsicum, cucumber and balsamic-EVOO dressing
Wholegrain crackers with ham off the bone/smoked salmon, cheese, tomato, avocado and cucumber
Noodles stir-fried with a protein of your choice, Asian greens, carrots, snow peas, mushrooms and cabbage
If you’re looking to eat better and want a custom-made plan just for you, make an appointment at Verde Nutrition Co, my new telehealth clinic, to start the process of reaching your goals with an accredited dietitian that can be accessed from anywhere in Aus.
Want more like this? Find out how to reach your recommended fibre intake each day!