As September is Fruit and Vegetable month, I want to talk about a number of ways that we can increase our consumption of fruit and vegetables.
Increasing our intake of fruit and vegetables is a great way to maintain a healthy weight, provide vital nutrients and reduce our risk of a number of different cancers, coronary heart disease and type 2 diabetes.
Eating fruit and vegetables doesn’t need to be expensive - look for produce that is in season and don’t be afraid to use frozen or canned options.
Per kilo, vegetables are generally cheaper than meat so making a few vegetarian meals each week or making meaty vegetables the star of the meal can make a huge difference at the checkout (think eggplant slices or plump field mushrooms).
Many people forget to eat fruit and vegetables during the day and it can be difficult to eat the whole recommended daily servings of two fruit and five vegetables at dinner time alone.
More than 90 per cent of adults in Australia don’t eat the recommended five serves of vegetables each day.
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I suggest spreading these recommended servings throughout the day by adding fruit and vegetables to your breakfast and lunch as well.
Try adding some fruit on top of your cereal, some tomato or avocado on your toast, or some diced capsicum or frozen spinach in your omelette for breakfast.
Sneak a tin of beans or grated vegetables into a big batch of vegetable soup for lunches, and don’t forget to do the same in your pasta sauce or patties.
For snacking, I find that keeping sticks of carrot, cucumber and celery in an airtight container in the fridge helps me to reach for the right choice when the hunger cravings hit.
Happy guilt-free snacking.
For more tips on how to increase your fruit and vegetable intake, head to the website livelighter.com.au/Eat-Brighter/
(This information was provided by Shenae Norris, South West Regional Education Officer from the Cancer Council WA.)