Did you know:  gaining weight while eating a diet high in vegetables is actually quite difficult to do. Not only do vegetables contain a host of essential vitamins and minerals, they are also high in fibre, while very low in energy. Eating a meal high in vegetable content will leave you feeling fuller for longer, while adding less calories or kilojoules to your daily intake.

The Australian Guide to Healthy Eating recommends at least 5 serves of vegetables per day. Despite popular opinion having five different types of vegetables on your plate does not count as 5 serves. One serve of vegetables equals ½ a cup of cooked veg (e.g. broccoli, cauliflower, corn, peas, carrots) or 1 cup of salad vegetables (e.g. lettuce, cucumber, tomato). As a general rule; aim to fill at least half of your plate with vegetables.

Vegetables don’t have to be boring, so here are some top, tasty tips of ways to include more vegetables in your day.

1. Incorporate vegetables into your breakfast.

  • Try adding some wilted spinach, grilled tomatoes and roasted mushrooms to your eggs on toast.
  • Start the day with a protein packed breakfast of baked beans on toast.
  • Try this delicious recipe for baked eggs


2.  Aim to have one (or more if you desire) meat-free day per week e.g. ‘Meat-free Mondays’. Vegetarian dishes can be exciting as well as nutritious, e.g:


3.  Experiment with a new vegetable each week. Taste.com and Healthy Food Guide have a great database of recipes to search for your chosen vegetable.


4.  Add vegetables or legumes (chickpeas, lentils, kidney beans) to soups, frittatas, quiches, pasta and rice dishes. Try this delicious lamb and vegetable couscous recipe http://www.taste.com.au/recipes/711/chargrilled+lamb+with+vegetable+couscous?ref=collections,couscous-recipes


5.  Try veggie sticks as a snack with a low-fat dip or nut butter e.g. hummus, tzatziki, peanut or almond butter.


6.  Despite popular belief frozen vegetables are just as nutritious as fresh vegetables. If you’re in a rush or have not had time to prepare dinner, frozen vegetables are easy to steam in the microwave for a healthy side with a piece of fish, chicken or red meat.


If you would like more personalised information specific to your diet and nutritional needs, why not see our Dietitian, Katie Drury, to see how she can help.  Call 1300 273747 to discuss your needs and find out about our FREE Pre-assessment offer.



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