For adults the recommended intake is two serves of fruit and five serves of vegetables each day.
For example one serve of fruit is a medium apple, orange or small banana and for vegetables it’s half a cup of cooked vegetables or one cup of salad vegetables.
Echuca Regional Health dietician Penny Laughlin said while the recent trend in increasing prices for fresh fruit and vegetables hadn’t helped this situation, the inadequate intake of fruit and vegetables was not a new occurrence.
“Eating inadequate fruit and vegetables has been an issue in Australia from before the pandemic began,” she said.
“Eating adequate fruit and vegetables has been linked to a reduction in many chronic health conditions such as overweight and obesity, reduced risk of heart disease, stroke, diabetes and improved bowel health and function to name a few.”
Ms Laughlin suggests ways to include fruit and vegetables in your diet include:
- Use frozen vegetables: These are often more nutritious, when we look at vitamin content compared to fresh and can be a great way to add extra vegetables into your everyday eating
- Plan your meals to prevent food waste: Don’t let those vegetables go off in the fridge — do a fridge inventory before heading to the shops to buy more or freeze those that you don’t think you will use. These can be added into soups, smoothies or savoury muffins.
- Use food that if often thrown out: Broccoli and cauliflower stalks can be grated and added to mince dishes, used in soups or make cauliflower rice.
Ms Laughlin suggests if your favourite item is currently too costly or unavailable, try something similar.
“Rocket or baby spinach can be used instead of lettuce and you might find a new food that you like,” she said.
A new program called Life! will be starting on August 9 which Ms Laughlin said was aimed at helping people prevent diabetes, heart disease and stroke. This will be promoted shortly through local GP’s.
“Life! is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress,” she said.
“You can choose from a group course or the Telephone Health Coaching service.
“Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals and reduce your risk of type 2 diabetes and cardiovascular disease.”
For more information head to the program’s website at: https://lifeprogram.org.au/learn-about-life/
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