Eat Good Nutrition: Vegetables

How many serves of vegetables do you eat a day? Do you know how many serves you should be aiming for?

If youa��re unsure about any of these, have a quick read of the below:

The Australian Dietary Guidelines (recommendations based on scientific evidence, developed after looking at good quality research) suggest we have at least five serves of vegetables each day.

One serve is equal to:

  • one cup of salad vegetables
  • half cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
  • half cup cooked dried or canned beans, peas or lentils
  • one cup green leafy or raw salad vegetables or
  • half a medium potato or other starchy vegetable

Most Australians only eat around half the recommended quantity of vegetables each day. So why should you?

Vegetables are the Superfood.A� There is an abundance of scientific evidence to support the health benefits of vegetables, particularly for cardiovascular disease and site specific cancers. When doing your weekly grocery shop, ita��s best to choose a variety of different vegetables as they can help to protect our bodies in different ways. Theya��re full of vitamins, minerals and antioxidants as well as being great sources of energy and fibre.

Starchy vegetables like sweet potato, taro and sweet corn are higher in kilojoules than other vegetables, so they should only make up part of your daily vegetable intake. Eating a wide variety of colourful vegetables with every meal can help you fill up and control your weight. Hello? Did you read that, a�?control your weighta��!

So how do you incorporate more Vegetables into your diet?

  • Make vegetables the base of your meals. Instead of a chicken and salad sandwich at lunch, try a salad with chicken and a slice of grainy bread. This way you end up with at least two a�?servesa�� of veg as opposed to the one on a sandwich.
  • Snack on vegetables. How about carrot sticks with a vegetable, bean or yoghurt based dip? Or a sliced tomato on some grainy crackers? Therea��s one more serve you can tick off for the day.
  • Try different methods of cooking if youa��re bored of the same old. Try roasting a tray of beans and carrots (to do this, top & tail your beans and cut carrots into quarters. Drizzle with olive oil and season with salt, pepper and thyme. Roast at 180 degrees for 25 minutes)

 

beans

 

For more ideas, nutrition info and recipes for all sorts of healthy things including vegetables, follow me on Instagram @eatgoodnutrition.