How can I eat 5 serves of vegetables in one day?
How many vegetables do you eat each day?
Yes, I'm talking about vegetables again (cue eye rolls from my family…) but bear with me!
Eating enough vegetables seems to be a challenge for many people but it is actually one of the easiest and cheapest ways to improve your health. Way cheaper than popping lots of supplements!
Health benefits of vegetables
Vegetables are packed with antioxidants, which protect your cells from damage and reduce your risk of disease. They are also high in fibre and contain many essential vitamins and minerals, including vitamin C, folate, magnesium and potassium.
Increased vegetable intake is associated with many positive health outcomes, including:
Weight loss
Improved blood sugar control and reduced insulin resistance
Cancer prevention
Reduced inflammation
Improved mental health and brain function
Increased beneficial gut bacteria and regular bowel movements
Lower blood pressure and reduced risk of heart disease and stroke
Prevention of nutrient deficiencies
How is it possible to eat 5 serves of vegetables in one day?
It is very hard to hit the 5 serve target if you only eat vegetables with your evening meal. Five cups of leafy greens with your chicken schnitzel anyone? ;)
The easiest way to increase your veggie intake is to include vegetables with every meal and snack.
Here are some simple ways to do this:
Breakfast
Add baby spinach and avocado to smoothies
Add mushroom, tomatoes, kale and fresh herbs to scrambled eggs or omelettes
Lunch
Make a salad with mixed lettuce, cucumber, capsicum, avocado, sliced red onion, roasted pumpkin or sweet potato and beetroot (top with a source of protein, a healthy dressing and pumpkin or hemp seeds)
Try pumpkin, broccoli or vegetable soup
Load up a chicken/tuna/salmon/egg wrap or sandwich with baby spinach, cucumber, tomato and grated carrot
Dinner
Make homemade hamburgers by mixing beef or chicken mince with finely grated carrot and zucchini, Italian herbs, lightly beaten egg, salt and pepper.
Add finely grated vegetables to tomato-based sauces, e.g. spaghetti bolognese
Serve every meal with a salad or steamed veggies.
Snacks
Cut up carrot, cucumber, celery or capsicum sticks and serve them with hummus
Dip whole grain crackers in guacamole or salsa
Snack on kale chips (they are super easy to make and so good for you!)
I challenge you to think about how you could include more vegetables in your daily diet. Your body will thank you for it!
P.S. I know that avocados and tomatoes are not technically vegetables, but I think it's ok to include them as a veggie serve!