How to Eat More Vegetables

Runs on the beach. Dips in the pool. Warm nights with the aromas of sizzling barbeques wafting through the air. Australians are often perceived as fit and healthy, eating the fresh produce that we are world-renowned for.

In reality though, many of us do not eat enough vegetables. In fact, a CSIRO analysis of nearly 250,000 Aussies found that only four out of 10 adults are eating three or more different vegetables at their main meal (an indicator of a healthy diet).

So, why do we need to eat more vegetables?

In addition to the vitamins, minerals, antioxidants and nutrients that our bodies need, vegetables contain dietary fibre.

Dietary fibres are non-digestible carbohydrates that are found in edible plant foods. They are the foundation of gut health: getting 30-40g of fibre a day not only helps with proper gut function but also boosts health and wellbeing.

As well as being packed with things that our bodies need, vegetables are low in kilojoules so you can eat them in abundance without impacting your waistline.

How to get more veggies on your plate

As many of us set health resolutions for the new year (and given the reality of the average Australian’s vegetable intake), improving your vegetable intake is an accessible goal that will give you a lot of bang for your buck.

Not only will you reap the benefits in terms of the health of your entire body but by having vegetables make up at least 50% of your plate at any meal, you will likely notice a correction in your portion control.

Tips to incorporate more vegetables into your meals:

Take some time to plan out your meals for the week and how you will eat at least three different vegetables at your main meals.
Eat the rainbow: we all eat with our eyes so make your plate beautiful by including different coloured vegetables. Have fun with how many you can include!
Pre-cut veggies like carrot, celery, cucumber, and capsicum are great for snacks with hummus or salsa dip.
Keep your fridge stocked with pre-cooked vegetables like cauliflower, sweet potato, and pumpkin. These are convenient building blocks from which you can throw together a meal when you’re short on time.
Pre-chopped salads can be added to any meal.
Keep your freezer stocked with frozen vegetables like peas, broccoli and stir-fry mixes, for convenience and less chance of wastage at the end of the week.
Don’t forget veg opportunities at breakfast: load up an omelette with baby spinach, bok choy, mushrooms, capsicums, tomatoes and avocados.
Swap out a serve of mince in Bolognese with dried or canned peas, beans and legumes, which up the fibre content.
Work smarter not harder: baby spinach, avocado and broccoli will make your smoothie green without impacting the taste.
Mix it up: swap out your favourite flour-based pasta and pizza for zucchini noodles and cauliflower crusts.

Nicole Pritchard is an accredited practising dietitian for the CSIRO Total Wellbeing Diet.