Words By: Margaret Galang, Founder and Head Trainer of YMF
It’s recommended that we get at least 5 serves of vegetables per day for general health. A standard serve is about 75g, or half a cup of cooked vegetables, or one cup of green leafy or raw salad vegetables. Sounds reasonable, right? But did you know that a staggering 93% of adults don’t meet their daily requirements1!? Are you a part of that 93%? If so, here’s some tips to sneak in more vegetables into your diet.
- Add in a handful of spinach into your smoothies (you can hardly taste it!).
- Have a daily vegie juice.
- Include vegies in your breakfast, think big breakfast – eggs, bacon, wilted spinach, tomato, mushrooms, avocado etc. Or pre-make egg bacon and veg breakfast muffins.
- Double the vegies in your soups, casseroles, pastas, pizzas etc. Double the amount called for in your original recipe.
- Switch your normal rice for cauliflower rice.
- Switch your normal spaghetti pasta to zucchini pasta (aka zoodles!).
- Have vegies for your snacks, e.g. vegie sticks and dip or a small bowl of roasted vegies.
- Introduce “Meatless Monday’s” to your household so you can get creative with an all-vegie dish for dinner.
- Experiment with new seasonal vegetable every week.
- Switch out your carbohydrates for extra servings of vegies.
- Aim to always include vegies in every meal, or lunch and dinners at least.
1According to the National Health Survey 2014-15 conducted by the Australian Bureau of Statistics.