5 Serves Of Vegetables Each Day

You may have heard this multiple times, that we are not getting enough vegetables in our day. We should be aiming for 5 serves of vegetable s every day. Yes 5!

But how can you eat that many vegetables? And how do you fit them into your day?

chopped-vegetables-in-plastic-containers-

You would be eating dinner for over an hour if you tried to get all 5 serves into your dinner meal. So, here are our suggestions on how to get more veggies into your healthy eating plan, every day.

The aim is to eat some vegetables at each meal or snack.

Breakfast

Often people think of breakfast as a no go vegetable zones. Where in fact, vegetables can quite easily feature within breakfast meals and taste amazing as well.

  • Think about options like omelettes with 1 cup of spinach added and a ½ cup of chopped mushrooms. That would be 2 of your 5 serves done by breakfast time.
  • Think of roasted capsicums and fetta cheese on grainy toast. That is 1 serve of veggies there as well.

These are just a few simple tricks to start the day off with a veggie bang.

Snacks

People often head for a piece of fruit as a snack, next time try some veggies instead.

  • Some suggestions for veggie based snacks are of course vegetable sticks but these could also be served with a  veggie or legume based dip (legumes like chickpeas and lentils are deemed veggies!!). You could again knock off 2 serves of veggies just in your mid morning or afternoon snack.
  • How about 3 or 4 celery sticks with some peanut butter. Yum! The protein hit will keep you feeling fuller for a little longer as well.

Lunch

When you are having lunch, opt for a meal that you can veggify. You do not have to stick with salads although they are obviously an easy way to obtain some veggies in your day. Think about bulking up your sandwich or wrap with ½ cup of carrot or 1 cup of leafy greens. Try one or the other or both and you could be ticking off another 2 serves!

By now your healthy eating or weight loss diet has ticked off the potential of 4-6 serves of veggies and we haven’t even started dinner.

Dinner

spinach

Dinner is the obvious time to include veggies in the meal, but if you have had them throughout the day your plate will not have to overloaded with them, struggling with eating 5 serves.

One way to help with vegetable consumption at night time is to aim to have at least 2 vegetarian meals per week. You can also add salad, steamed veggies, roast veggies, ratatouille or a host of other veggie side dishes to your main meal to get the add vegetable content for the day.

So don’t delay ,add some veggies to every meal today!

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mandy-dos-santos

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014. Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."

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