Five a Day in February

Eating 5 serves of vegetables a day is essential for optimal health. However, only 7% of the Australian population is meeting this requirement.

Most of us know the “2 and 5” guidelines, which suggests consuming 2 serves of fruit and 5 serves of vegetables each day. A recent survey suggests that fruit consumption is being met by almost 50% of the population. However, the 5-a-day guidelines for vegetable intake is far behind. With our fast paced life and easy access to convenient (highly processed) food, we are spending less time in the kitchen. The result tends to be meals that are made up of starchy, processed products rather than fresh whole foods.

We should all be eating vegetables as if our lives depend on it. Because they do.” - Dr Michael Gregor

Why are vegetables are so important?

Vegetables are nutritionally dense and filled with vitamins and minerals that are essential to the growth, recovery and repair of our bodies and brains.
Vegetables are a rich source of dietary fibre which is essential for our digestive health.
Vegetables assist in weight control as they are low in calories and help fill us up.
Vegetables are packed with antioxidants, helping prevent inflammation which could otherwise lead to health problems such as cancer and heart disease.
Vegetables are whole foods, which means they are free from any additives and preservatives that are found in many processed foods.

What counts as one serve?

As a rough guide, one serve of vegetables is approx 75g in weight or:

1 cup raw chopped veggies
1/2 cup cooked chopped veggies
1 cup raw leafy veggies or sprouts
1/2 cup cooked legumes

More specific examples include:

1 medium carrot
1 medium tomato
1/4 avocado
6 small broccoli florets

Limit starchy vegetables such as potatoes and corn as they are easy ways to fill up but will not offer the range of nutrients that other vegetables can. Legumes and pulses are included in the vegetable intake, but should only be counted as one serve as they are higher in carbohydrates than most vegetables. Although avocados, cucumbers and tomatoes are officially fruits, they are very low in sugar so are able to be included in your daily vegetable intake.

Be aware of the ways you prepare your vegetables - a bag of hot chips is not the best way to reach the 5 serves. Avoid store bought vegetable juices as these can have added nasties such as sugar, flavours and preservatives.

Simple ways to get your 5:

Fill the fridge: the only way that to eat more vegetables is to have access to them. Pack the fridge with all different types of vegetables and try out some new recipes. If you don’t get through them all, you can throw them in a pot and make a big vegetable soup at the end of the week.
Preparation is key: You are much more likely to eat veggies if they are ready to go. So take 30 minutes each week to chop, slice and grate your vegetables so they are ready to throw in salads, stir-frys or just munch on whenever you need to.
Set aside the 5: While you are getting used to what a serving actually looks like, it’s helpful to set aside your 5 serves of vegetables in the morning or the night before and try to finish them by the end of the day.
Super-size your salads: By eating one big bowl of chopped salad every day you can almost get to your 5 serves in one sitting. Throw some leafy greens, cauliflower, broccoli, carrot or any other veg you have lying around in your food processor for 30 seconds, chop it up and tip it all into a huge bowl (this is one time I suggest going big with your plates). Add some protein (poached eggs, salmon, cottage cheese, nuts and seeds) dress it (try mixing lemon juice, apple cider vinegar and olive oil together) and dig in.
Add veggies to every meal: your plate should be at least 50% vegetables at every meal. Throw veggies in omelettes, bolognese, curries and stir-frys. Even if it’s just some spinach on your sandwich, make every meal count.