Green goals: 4 easy ways to eat more vegetables
I would say our family has an okay diet. Instagram-worthy nourish bowls are definitely not on the menu. And I love a little treat after dinner. But on the upside, most of our family meals are home-cooked and a mix of typical pastas, stir fries, meat and veg.
Like most Australian families, we’re falling far short of the recommended five serves of vegetables a day. In fact, a recent report from The Fruit and Vegetable Consortium, in partnership with Medibank, found that 9 out of 10 Australians don’t reach their recommended daily intake of vegetables.
According to Amber Kelaart, an Advanced Accredited Practicing Dietitian from Nutrition Australia, trying to get more vegetables into our diet should be the first priority for most of us.
“If you’re filling your plate with what you need in terms of vegetables, grains, protein and dairy, you’re probably not going to feel like that bowl of ice cream at the end of the day. You’re filling up on all of the good stuff that your body needs to function.”
I asked Amber for her best tips to include more vegetables in my diet every day, and gave them a go.
4 easy ways to eat more vegetables
1. Include vegetables in your breakfast
“My number one tip for people is to get some vegetables in at breakfast. A vegetable smoothie or eggs with some avocado and spinach will get you two or three serves before you even get to lunch,” says Amber.
“Most of us have the same or similar things for breakfast, so it becomes habit, and you don’t have to put a lot of thought into it. By having veggies regularly with your breakfast, you’ve got a couple of serves up your sleeve and the rest of the day just becomes easier.”
2. Snack on vegetables while preparing meals
If you’re one to nibble while you prepare dinner or lunch, Amber’s tip is to be more purposeful about it.
“If you’re chopping up veggies for dinner, put a little vegetable grazing platter aside for yourself to nibble on maybe with a little bit of hummus or something. That way you’ll be filling up with veggies before you even get to your mains.”
3. Roast vegetables in bulk
“I like to buy a heap of vegetables that are on special, or maybe some of the ‘odd shaped’ ones and roast up a big tray using some herbs and spices. I’ll use it up over a few days as a side with dinner, or added to salads or sandwiches,” says Amber.
“That combination of healthy fats from the olive oil and roasting makes them really tasty. And you can just chuck them on a plate with a bit of protein and dinner is done.”
4. Use canned, frozen and pre-chopped vegetables
According to Amber, there is no shame in taking shortcuts. Vegetables are vegetables, whether they are canned, frozen or pre-chopped. It all counts!
“If you need to buy bags of chopped lettuce to make life quicker and easier – do it. It’s worth investing in. Take the shortcuts.”
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Whether it’s carving out time for exercise or trying to squeeze in an extra serve of veg per day, looking after your health and wellbeing takes dedication. That's why eligible Medibank members with hospital and/or extras cover* who have signed up to Live Better rewards could save $200 on their premium by completing everyday healthy actions and redeeming 25,000 Live Better rewards points^.
How eating more vegetables every day changed my mindset
Using Amber’s advice, I committed to try and eat 5 serves of vegetable every day for a week.
What surprised me most was the change to my mindset. I felt less guilt and shame about having treats, and more excited about creative ways to include more veg.
For the most part, it didn’t take radical change. I added more veg in a stir fry, swapped out a few sausages for veggies on the BBQ, and added a side salad with a toastie or pasta dish. I was just more conscious about it.
We spent Sunday going to the market, coming up with a meal plan and roasting a big tray of veg to eat over a few days. We spent a little more time making side salads with meals, but overall, it was achievable.
For breakfast I tried a vegetable-packed smoothie and to my surprise it was quite tasty and very refreshing. I also felt pretty great afterwards. But I am a sucker for a warm bowl of porridge, so I plan to keep this one up my sleeve for days when I know I’m going out or will be grabbing lunch or dinner on the run.
I’ll never have the perfect diet – and that’s really not the point, because who does? But setting myself a short-term goal felt achievable and exciting. It has kick-started some changes that will stick around long term.
Looking to boost your vegetable intake? For more tips, inspiration and recipes visit tryfor5.com.au
Things you should know
* Must be 16 years or over to register for Medibank Live Better. Some program partners and earning activities require a person to be at least 18 years of age to be eligible to earn and/or redeem a reward. Must be a Medibank member with hospital cover, extras cover, or hospital and extras cover, be up-to-date with premium payments and have signed up to Medibank Live Better with My Medibank to earn Live Better points for eligible purchases and redeem rewards. Excludes Overseas Student Health Cover (OSHC), Ambulance only cover, ahm covers and other selected covers. Rewards are subject to change without prior notice and are subject to availability. Live Better Management Pty Ltd, ACN 003 457 289 has entered into commercial arrangements with Medibank Live Better program partners and may receive commissions. Additional terms and conditions may apply to the redemption of a reward depending on the type of reward chosen. See full Medibank Live Better rewards terms.
^ Medibank Live Better Challenges & Goals Earning Policy: The participant of a Medibank Live Better Challenge or Goal may not receive Live Better rewards points or may have their already credited Live Better rewards points reversed in accordance with the Medibank Live Better terms and conditions. To earn Live Better rewards points, the participant needs to properly complete 100% of the eligible Challenge according to the instructions. Goals is subject to change without prior notice. The maximum number of Live Better rewards points The number of Live Better points available for Medibank Live Better Challenges and that each Medibank Live Better member can earn from successfully completing health and wellbeing Challenges, Goals or any Onboarding action in a calendar year is 40,000 Live Better rewards points. To the extent of any inconsistency between this Policy and the Medibank Live Better terms and conditions, the terms and conditions will take precedence.