Add an extra handful of veggies

Add an extra handful of veggies

  • Add an extra handful of vegetables to lunch or dinner. We know most Australians are not eating enough vegetables, so why not add an extra handful to your next meal?
  • It’s easy to add extra vegetables to your meals! Adding vegetables adds flavour, colour, and texture to your meals and makes them healthier for you and your family.
  • Vegetables contain a range of nutrients that help to maintain wellbeing and health, and reduce the risk of chronic conditions including heart disease and some cancers. Adding vegetables helps to reduce the energy (kilojoule) content of meals, making it easier to achieve or maintain a healthy body weight. Learn more about the Vegetables and Legumes/Beans food group.
  • Eating a wide variety of colourful vegetables is a great way to get a range of essential vitamins, minerals and other nutrients important for health. Why not try adding some of these colourful vegetables to your next meal: Beetroot, peas, lentils, broccoli, corn, bok choy, brussel sprouts, pumpkin or capsicum. Learn how to add variety to your diet.
  • Adults need between 5 and 6 serves of vegetables each day, children between 2 and 5 serves per day. The amount varies depending on your age and gender. Learn more about the recommended number of serves for adults and children.
  • Everyday recipes can easily be modified, check out our handy Recipe Modification Tips. Look how easy it is to modify a tasty lasagne to reduce the fat and add an extra handful of vegetables.
  • Lots of your favourite meals can be made with added vegetables. Try these healthy recipes - Chicken and Veggie Pie or Veggie Curry.  
  • Check out these other delicious healthy recipes.
  • Replacing some of the meat in dishes with beans or lentils can help reduce the cost of the meal while increasing the fibre and nutrients. Learn more about healthy eating on a budget.