A standard serve of vegetables is about 75g which equates to the following:

  • ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
  • ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
  • 1 medium tomato.

If you are finding that you are not eating enough vegies, consider how you can incorporate them into more meals rather than trying to add more to one meal. For example, if you are having eggs for breakfast, consider adding some asparagus or baby spinach. Add salad to your sandwich for lunch or have a side salad with your meal. Add vegie sticks to your lunch box as a snack (great with a yoghurt or hummus dip!).

When cooking your vegies, steamed or stir-fried is best for preserving the vitamins. If you need to boil your vegies, boil the water first and then add the vegies to prevent loosing too many of the vitamins.

Can’t get fresh vegies? Frozen or canned will still provide you with the nutrients that you need, just avoid buying those with added salt etc.

Lastly, try and add variety to the vegies you are eating! Aim for adding some colour to your plate! Try beetroot, carrots, squash, beans, avocado, sweet corn and tomatoes.

Written by: Lisa Hawthorne

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