The wonders of vegetables

Eating more vegetables is one of the easiest things you can do to improve your health and wellbeing.

The current guidelines recommend that the average Australian adult should eat at least 5 serves of vegetables daily. But what does 1 serve look like?

One serve of vegetables is 75 g

A standard serve is about 75g (100–350kJ) or:

  • ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin)
  • ½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt)
  • 1 cup green leafy or raw salad vegetables
  • ½ cup sweet corn
  • ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)
  • 1 medium tomato

5 reasons to eat more vegetablesRice Paper Rolls

  • Vegetables contribute to a healthy, balanced diet and are low in kilojoules - which means you can enjoy more of it!
  • They are a good source of vitamins and minerals. Vegetables of different colours also have different phytochemicals and different health benefits.
  • They can help to reduce your risk lifestyle related diseases of heart disease, stroke and some types of cancer.
  • They're an excellent source of dietary fibre, which can help to prevent constipation and maintain a healthy gut. A diet high in fibre can also reduce your risk of bowel cancer.
  • Vegetables taste delicious and there's so much variety to choose from here in Australia.

Eat the rainbow  Salad

Vegetables fall into five colour categories:

  • Red
  • Purple/ blue
  • Orange
  • Green
  • While/ brown

Each colour category carries their own set of phytochemicals, and they give vegetables their vibrant colours and unique disease fighting properties. Check out this resource to learn more about phytochemicals and their unique benefits.