Easy Ways To Get Your Daily Intake Of Fruit And Vegetables

  • Swap the bacon and eggs at your weekend breakfast for baked beans or grilled mushrooms and tomato on wholegrain toast.
  • Include vegetables such as baby spinach in pasta sauces and risottos. Stir through at the end of cooking for a little extra colour and nutrition.
  • Cut potato, kumara, carrot, parsnip and pumpkin into wedges. Cook them, then mix with a little oil, fried herbs and seasoning and grill until crisp.
  • Make salads substantial, with more than just lettuce. Try adding baby spinach, rocket, lightly steamed broccoli, red capsicum, tomato and roast kumara. Toss through a can of rinsed and drained beans (such as butterbeans or chickpeas) for extra protein.
  • Pack a fruit salad for morning tea. Try to include all the colour groups.
  • Have a salad or some salad vegetables on your sandwich for lunch.
  • Try to have at least four different colours of vegetables, grains and legumes on your plate for lunch and dinner.
  • A stir-fry with lots of vegetables is another great way of including a variety of colour at your evening meal.
  • Kids love frozen oranges, bananas, grapes and strawberries as an ice summer treat.
  • Grate or dice onion, carrot, courgette, red capsicum and corn into a savoury muffin or pikelet mixture.
  • Have vegetable sticks such as carrot and celery on hand for a healthy snack.
  • Vegetable sticks dipped in hummus or tomato salsa are delicious and very filling.
  • Add dried fruit to couscous.
  • Grate apple or pear or add berries into a pancake mix.
  • Enjoy a fruit-based dessert rather than cakes and puddings.
  • Dried fruit makes an easy, ‘to-go’ snack. Put a handful into some plastic wrap and pop into your bag.
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