Getting more fruit and vegetables into your day is one of the most important dietary changes you can make to be healthier. But why exactly are they so good for us?
Fruit and vegetables are packed with lots of nutrients that are crucial for the health and maintenance of our bodies. They are a great source of essential vitamins and minerals and are also filled with fibre, which can help keep us full and keep our gut healthy. People who eat more fruits and vegetables as part of a healthy diet are also more likely to have a reduced risk of some chronic diseases, including heart disease, stroke and some cancers. Because they are nutrient dense and low in energy (kilojoules), by increasing your intake and displacing unhealthier food choices, fruit and vegetables can even help you achieve and maintain a healthy weight. They also come in a diverse range of colours, textures and flavours, which can help make healthy eating enjoyable.
So how much fruit and vegetables do we need? For adults, aim for 2 serves of fruit and at least 5 serves of vegetables, every day.
- A serve of fruit is equal to about 150g fresh fruit, which is 1 piece of medium sized fruit (e.g. apple, banana, pear, orange), 2 pieces of smaller fruit (e.g. apricot, plum), or 1 cup chopped fruit.
- A serve of vegetables is about 75g, which is ½ cup cooked vegetables or legumes, ½ medium potato or 1 cup salad vegetables.
As we get older, we need less energy from food overall because we are not as active, but we still need the same amount of nutrients; sometimes even more! Therefore, it is important to eat a wide variety of foods, including different types and colours. The various vibrant colours of fruits and vegetables provide their own unique benefits. Eating a rainbow of colourful foods will ensure our bodies get all the nutrients they need to stay strong and healthy. An easy way to get more fruit and vegetables into your day is to try including them in every meal and snack.
Breakfast
- Add a side of mushrooms, spinach, tomatoes or baked beans to your eggs and toast
- Use up leftover vegetables in your fridge by adding them to scrambled eggs or an omelette
- Chop and add fruit to muesli, yoghurt or cereal
- Mix fruit into your pancake batter or serve chopped on the side
- Blend different fruit and vegetables into a tasty breakfast smoothie
Lunch
- Bulk out sandwiches and wraps with a range of colourful salad vegetables or leftover roast vegetables
- Add seasonal vegetables, beans and legumes into soups for a hearty warming meal
- Use fresh fruit in savoury salads
- To help curb any sweet cravings later in the day, have some fresh fruit after lunch
Dinner
- Make veggies the star of your dinner meal by adding a range of different types to pasta sauces, stir fries, curries and casseroles
- Add vegetables such as zucchini, onion and capsicum to meat or poultry skewers
- Always serve your meals with a side of vegetables or salad – aim for half the plate to be veggies!
- Try adding fruit to your evening meal by making apricot chicken, or add sultanas or other dried fruits to couscous or curry dishes
Snacks
- Use fresh vegetable sticks such as cucumber, carrot, capsicum and celery instead of crackers with dips
- Add a mixture of vegetables into savoury muffins or slices
- Always keep fresh fruit on hand for an easy nutritious snack
Healthy eating should be an enjoyable and sociable activity that we look forward to. Wherever possible, try and share mealtimes with family and friends. Not only is this a great way to keep in touch with loved ones and stay social, but you may also be exposed to new foods and recipes. Getting excited about new ingredients is a great way to incorporate more fruits vegetables into your day! When we eat together with others, we are also more likely to make healthier choices. So next time you sit down to eat with others, take time to share stories and enjoy each other’s company over a delicious healthy meal full of colourful fruits and vegetables.
Check out our recipe page for lots of healthy recipe inspiration, and for more nutrition information, head to Eat for Health.
