The World Health Organisation (WHO) set a world goal for everyone to increase their daily intake of fruit & veggies to at least 400 g a day. This is equivalent to 5-a-Day servings of 80 g of vegetables and fruit and makes up about a third of your total daily food consumption.
22 tips to add more fruits & veggies throughout the day:
- Use a combination of vegetables e.g. mushrooms, bell peppers, tomatoes, spinach, baby marrow or brinjal omlette fillings or sides for your cooked breakfast.
- Add a glass of fresh or 100% pure unsweetened fruit juice, a piece of fruit or a fruit smoothie at breakfast or top breakfast cereal with a serving of fresh fruit or dried fruit.
Lunch & Dinner:
Include a significant portion of vegetables in the form of a soup (1 cup) or salad (1 cup) or a serving of cooked vegetables (½ cup) i.e. aim to fill half your plate with vegetables, salads or fruits.
- Add chopped fruit to bulk up savoury salads e.g. add green apple to tuna salad or diced apricots to couscous salad. Fruits that work well in salads include: peaches, strawberries, pears and apples.
- Share a pizza (with half the cheese) with rocket, artichoke, pepper, mushrooms, onions, or pineapple as toppings.
- Think “outside the box” and try different vegetable or salad options e.g. beetroot or gherkins or peppadews or finger salads (baby tomato, snap peas, baby corn, baby carrots, etc.) with salsa or hummus or fat-free cottage cheese or guacamole.
- Add some crunch to your sandwiches with lettuce, tomatoes, cucumber or grated carrots.
- Cook vegetables into your meals e.g. adding carrots to mince dishes or adding peas to cottage pie.
- Have dishes packed veggies e.g. vegetable curry, ratatouille, stir fry, vegetable soup, vegetable lasagna, etc.
- Serve your meal in gem squash halves or a large grilled mushroom, bell pepper halves or a brinjal half or baby marrow halves.
- Smoothies make a great on-the-go snack: blend fruit and a liquid (water, fat-free milk, ice, fruit juice or low fat yoghurt) and eat on the go
- Crudités: serve vegetables sticks (e.g. celery, snap peas, baby carrots, baby corn, cucumber, baby tomato, etc.) with hummus, fat-free cottage cheese, guacamole or salsa.
- Use fruits or vegetables in baking to make high fibre muffins e.g. beetroot, zucchini, mashed banana, pureed apple, pineapple etc.
- Top a cup of yoghurt with fresh berries or sliced fruit.
- Choose a piece of fruit or a handful of dried fruit as a snack.
- Try carrot sticks, cucumber wedges, baby tomatoes and celery sticks with hummus or fat-free cottage cheese.
- Freeze grapes for a cold, sweet treat.
- Tinned fruit (with no sugar added) with low fat custard.
- Fresh or frozen berries with fat-free yoghurt.
- Sorbet or fruit lollies: fruit and a liquid (water, fat-free milk, ice, fruit juice or low fat yoghurt) – blend and freeze
- Strawberries dipped in chocolate (set in the fridge).
- Fruit salad.
- Baked banana, apple or pear with low fat custard or low fat yoghurt.