Did you know that less than 4% of Australians eat enough vegetables each day? In fact, the average Aussie only eats half that amount!
Nutrition Australia is trying to turn that around by challenging Aussies to ‘Try for 5’ as part of National Nutrition Week (16-22 October).
Try For 5 aims to encourage us all to eat our five serves of vegetables every day. Whether they’re fresh, frozen or canned, eating more vegetables is one of the easiest, cheapest – and tastiest – things we can all do for better health and wellbeing.
It’s recommended that people over 9 years old enjoy at least five serves of vegetables a day, as part of an overall balanced diet for good health. (2.5 for toddlers and 4.5 for 4-8 year olds).
And while we all know that eating lots of veg is good for us, less than 4% of Australian actually do. In fact we consume over 1/3 of our daily energy (kilojoules) from junk foods, sugary drinks and alcohol.
Local Dietitian Heidi Drenkhahn said: “Leaving your vegetable intake to your evening meal makes it very hard to get all those serves in. It’s important to use vegies in meals throughout the day to make sure you get your 5 a day.”
Far West LHD Dietitians will be holding an information stall to celebrate National Nutrition Week. They’ll be in the foyer of the Broken Hill Hospital from 10am-1pm on Tuesday, 18 October.
Come along to ask any nutrition or food questions you may have and pick up a ‘Healthy Eating on a Budget’ cookbook for the budget price of $5! They will also be running a guessing game with prizes on offer.
Heidi’s ideas for spreading your daily vegetable intake across the whole day:
Swap an egg on toast for baked beans, grilled tomato or mushrooms
Add wilted spinach to poached/scrambled eggs
Use leftover cooked veg in an omelette.
Make sure you put plenty of salad items in your sandwich, roll or wrap.
Add a side salad to a toasted sandwich.
Take healthy dinner leftovers as lunch the next day.
Cook a big batch of vege soup on the weekend to use a portion each day.
Raw vege sticks (carrot, cucumber, celery, capsicum, snow-peas etc) with a healthy dip like hummus, tzatziki or salsa
Make mini vegetable frittatas in muffin cases/trays
Vege-filled rice paper rolls