recommended intake

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The Australian dietary guidelines recommend 5-6 serves of veggies per day and on average most adults only have 2.5 serves.

So what is a serving size?
A standard serving size is about 75g which equates to:
1/2 cup cooked green or orange veggies (broccoli, spinach, carrots, pumpkin)
1/2 cup cooked beans, peas, lentils
1 cup dark leafy greens, raw salad vegetables
1/2 cup sweet corn
1/2 medium potato, sweet potato
1 medium tomato

Vegetables are rich in nutrients, high in fibre, minerals, vitamins and antioxidants. They can help to feed our gut bugs which in turn supports a healthy immune system, keep us regular and can have a large impact on mental health.

Implementing the recommended intake into your meals

What does 5-6 serves of vegetables per day look like?

Breakfast: 2 eggs, ½ cup of cooked greens or asparagus.
Lunch: 1 chicken breast, 1 cup dark leafy greens, ½ cup salad vegetables,
Dinner: Brown rice with ½ cup red kidney beans, 1-2 cups cooked vegetables

Lunch: Brown rice and tofu stir fry with 1 cup cooked vegetables.
Snack: ½ cup carrot and celery sticks with hummus
Dinner: Slow cooked lamb with 1-2 cups cooked vegetables

For recipe inspo click here

Written by Margo White
Clinical Nutritionist
Published on November 12, 2021