We all know that vegetables are good for us, but how much do we actually need?
The Australian Guide to Healthy Eating (AGHE) recommends the number of serves of vegetables we should aim for per day, according to gender and age.1 Table 1 lists the recommendations.
Table 1: AGHE recommendations for number of serves of vegetables per day according to age and gender.1
|19-50 years||51-70 years||70+ years|
What is a serve?
A standard serve of vegetables is:
Do you get your serves in everyday? Read below for our tips!
Tips for reaching your vegetable serves everyday!
1. Start with breakfast
There are plenty of ways to start your veg intake off first thing in the morning, including:
2. Plan ahead
Aim to prepare lunches to take to work, and plan your dinners for the week and shop for those meals. Takeaway meals are typically low on the veggies.
3. Get creative
Add lots of herbs and spices to your vegetables to keep things interesting.
4. Try a new vegetable every week!
Have some fun and prepare a new vegetable for the family each week. You will be surprised how many you may not have tried and you may even discover some new favourites!
5. Don’t forget snacks!
Snacks are the perfect opportunity to get in some extra veg. Veggie sticks with dip is a great one!
6. Sneak more in!
Try adding lots of extra vegetables to your cooking i.e. bolognese sauce, casseroles, homemade pizza, lasagne, curries etc. The veggies will cook down quite a lot so you can add a very decent amount!
7. Remember portions
Ideally half your plate should be veggies. Often with meals like pasta or risottos etc, this is left out. Try tip 6 but also try adding a side salad with your spag bol for example to increase the veg.
What do you think? We would love to hear your suggestions also!