Department of Health & Human Services
Premiers Active April

Discover new ways to add veg to your day!

Recent statistics show that nearly 95% of all Australians don’t eat enough vegetables each day.

In fact, the average Aussie eats less than half what they should. Yet, over a third of the kilojoules (energy) we consume each day come from unhealthy options like cakes, biscuits, take away, confectionery, drinks and alcohol.

But whether they’re fresh, frozen or canned, eating more lovely, colourful vegetables is one of the simplest things we can all do for better health and wellbeing. Vegetables burst with flavour and they’re packed full of important vitamins and minerals, disease-fighting antioxidants and gut-healthy fibre. And they’re so versatile! You can eat them any way you like – raw, cooked, baked, mashed, chopped, sliced and diced – you name it! Trying for five serves of veg a day is a great way to kick start healthy eating habits that you’ll carry on for the rest of your life.

We tend to eat most of our vegetables at dinner time. So here’s some handy ways to get Try For 5 at other times of day:


Adding just one serve of vegetables at breakfast is 20% of your daily intake right there!

Try these bright brekky ideas:

  • Smashed avocado on toast
  • Melted cheese on toast with baked beans or fresh tomato.
  • Porridge with grated carrot or sweet potato.
  • Poached egg on corn or zucchini fritters
  • Omelette with finely chopped onion, mushroom or capsicum
  • A tasty brunch with vegetable sides, like wilted spinach, sliced avocado, grilled tomato, or sautéed mushrooms.


Did you know that if you work full time you’ll eat around 260 lunches at work each year?

Whether you take lunch from home or buy it on the day, a satisfying and nutritious lunch can help maintain energy and concentration levels, and prevent that mid-afternoon slump.

Look for a lunch that’s 1/3 to 1/2 vegetables, with some high fibre carbs for long lasting energy, and a portion of lean protein.

  • Hot dishes with lots of colourful veggies, like curries or stir fry
  • Quiche/frittata with a side salad
  • Hearty vegetable soup
  • Chicken/egg/roast beef sandwich with salad fillings
  • Pasta salad with crisp lettuce and colourful vegetables
  • Toasted sandwiches with cheese, tomato, avocado and/or spinach


Make just one of your daily snacks a veggie-based option, will help you lock in yet another serve!

Try some of these tasty combos:

  • Veggie sticks and dip (bonus points for veggie dip, like hummus or beetroot.)
  • Avocado and tomato on grainy crackers
  • A green smoothie with spinach, kale, avocado, banana and coconut water.
  • Savoury vegetables muffins
  • Veggie frittata

Visit for a bunch of tasty recipes and fresh ways to add veg to your day!

Author: Nutrition Australia Vic Division

Last updated: February 27, 2018 at: 10:32 am


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