Two serves of fruit and five serves of veggies, at least that’s what the government recommends we consume on a daily basis.
What’s a serve?
A piece of fruit about the size of an apple or a cup of berries is a serving. When it comes to veggies think in cups. One cup is a serve, so aim for five per day.
Sounds like a lot? It really isn’t.
How in the world do you ensure you get five cups of vegetables and two of fruit? Relax, you don’t have to overhaul your entire diet, just a few additions here and there and you’ll be getting your two and five in no time.
Here are some suggestions for popular meals:
1
egg on toast – add half an avocado and some spinach leaves
toast & vegemite – add a few slices of tomato
cereal – chop up a banana or add a cup of berries
2
ham & cheese sandwich – grab some lettuce and cucumber slices
pasta – some broccoli, carrot and onions can add extra flavor and nutrients
can of tuna – with a can of corn kernels, a few cherry tomatoes and kidney beans for a yummy salad
3
fish & chips – chop up some red and green cabbage for a colorful salad
steak and potato – add a few beets (canned or freshly cooked)
2-minute noodles – turn it into a healthy soup by adding chopped carrot, celery, peas, canned tomato (you can always puree if you don’t like thick soup)
4
crackers & dip – chop up carrot and zucchini to have instead of crackers
yoghurt – slice up a kiwi or apple to add to greek yoghurt, that way it’s lower in sugar and higher in taste than ready made fruit yoghurt
nuts – great on their own but also a good addition to canned mixed fruit like peaches and apricots
How do you ensure you get enough fruit and vegetables in your diet?
