Easy ways to hit your veggie goal!

A serve of vegetables is probably less than you think! One serve equals one cup of salad vegetables or half a cup of cooked vegetables. Lentils and beans also count towards your vegetable target.

Easy ways to enjoy more vegetables in your diet

Frozen veggies are your friend

Frozen vegetables are a great option as they last and you can always have them on hand. Produce for freezing is processed immediately after harvesting, sealing in nutrients, so they could be better for you than some of the vegetables that have been sitting around in the supermarket for a while.  

Different vegetables help protect the body in different ways, so choose a variety so it doesn't get boring.  

Breakfast

• Add them to a smoothie. Choose vegetables that don't have a strong taste (such as zucchini or spinach) and add berries, yoghurt or anything else you fancy. You could even make smoothie packs and freeze for a quick and easy breakfast.

• Top toast or English muffins with cooked mushrooms, tomatoes or baked beans.

• Chop up any veggies in your fridge and add to an omelette.  

Snacks

• Chop celery, cucumber, capsicum and carrot sticks and eat with low fat dip or hummus, instead of crackers.

• Grate or dice, carrot, zucchini and corn into a savoury muffin.

• Try wholegrain or wholemeal crackers topped with tomato and reduced-fat cheese, or avocado.  

Lunch

• Add salad to your lunchtime roll or sandwich.

• Fill a baked potato with low-fat coleslaw.

• Have a cheese and tomato toastie rather than just cheese.

• Add vegetables or legumes (such as dried beans, peas or lentils), to soups for added flavour and texture.  

• Bake savoury muffins with grated zucchini, carrot, and corn. These are great for a quick snack on the go and are perfect for lunchboxes.

Dinner

• Serve dinner with cooked vegetables or a salad.

• Add a few extra vegetables to a stir-fry, curry or pasta.

• When eating out, choose a side salad instead of chips.

• Add lentils and grated carrot to your spaghetti bolognese - it will make it go further and you will hardly notice the difference.  

• Try a meat-free Monday - there are some great vegetarian recipes available that the whole family will enjoy.

• Have a Mexican food night - beans are always a vital ingredient.  

• Cook a batch of soup using up all your leftover vegetables at the end of the week.

Tips for kids

Veggie art

Make eating veggies fun by arranging vegetables into fun shapes or faces on the plate to make them more appealing.

Hidden veggies

Sneak veggies into favourite dishes. Add pureed carrots or spinach to pasta sauce, or blend vegetables into soups and casseroles. Kids often won't notice the difference.

Veggie rewards

Create a veggie reward chart for kids. Every time they try a new vegetable or finish their veggies, they earn a sticker or a small reward. This can motivate them to eat more vegetables.

Veggie tasting parties

Host a veggie tasting party where kids can try different vegetables with various dips and sauces. Make it a fun and interactive experience to encourage them to explore new flavors.


Simple food swaps for healthy and delicious eating

Nutritious veggies on a budget

How to store veggies so they last longer
 

Making veggies the star of your meals

Satay chicken salad cups

Red lentil and sweet potato dahl

Creamy coconut chickpea curry

Haloumi and sweetcorn veggie fritters