Vegetables

Vegetables are an essential part of a healthy diet, supplying a wide variety of nutrients that are linked to preventing lifestyle diseases and maintaining a healthy weight. The Dietitians Association of Australia encourages all Australians over four years of age to consume 2 pieces of fruit and 5 serves of vegetables a day.

Fruit and vegetables contain a wide variety of nutrients that are essential for good health including vitamin A, folate, vitamin C, vitamin E, potassium, iron, fibre, carbohydrate and water. Their fibre content and low kilojoule (energy) content makes them filling and that's helpful for balancing body weight. Most vegetables also have a low glycaemic index (GI), which means they release their carbohydrates slowly into the blood, which is helpful in diabetes, weight management and heart disease.

Eating enough fruit and vegetables is essential for preventing a wide variety of health conditions, including:

• Cancer - In Australia 11% of all cancers are thought to be related to inadequate fruit and vegetable intake. It's not just one nutrient in fruit and vegetables that help prevent cancer. Instead it is thought that many different nutrients such as vitamins, antioxidants, phytoestrogens and fibre work together to help prevent cancer.
• Cholesterol and blocked arteries - eating plenty of fruit and vegetables can help reduce high cholesterol and reduce the risk of blocked arteries. Soluble fibre (pectin), flavanoids, antioxidant vitamins, phytoestrogens and trace minerals are all thought to be important in reducing the risk of blocked arteries.
• High blood pressure - plenty of fruit and vegetables as part of a healthy diet can substantially lower blood pressure. This also helps protect against heart disease, stroke and kidney disease.
• Healthy babies - fruit and vegetables are a great source of folate. It is thought that at least two thirds of the cases of spina bifida could be prevented by women having enough folate one month prior to pregnancy and in the first three months of pregnancy.

What is a serve of vegetables?

A serve of vegetables is considered to be:

• Half a cup of cooked vegetables
• A cup of fresh salad; or
• A medium potato

Smart eating ideas for eating more vegetables

• Serve chopped fresh vegetables with salsa or low fat dip for a healthy snack
• Add vegetables to breakfast by adding mushrooms, asparagus and tomatoes to omelettes or having these vegetables braised on toast
• Ask for extra salad in a sandwich or roll for lunch or take a big fresh salad in a container to work to have with lunch
• Grow a vegetable garden if you have the space. This is great exercise and the whole family can enjoy the fresh vegetables straight from the garden
• Grate vegetables into pasta sauces or homemade hamburger patties
• Add extra vegetables to casseroles, soups and stir-fry
• Lightly brush vegetable slices with olive oil and cook on the barbeque. This works great for eggplant and zucchini.
• Add vegetables such as carrot and zucchini to muffins and cakes
• Thread vegetable pieces onto skewers with lean meat, chicken or tofu and grill or bbq

An Accredited Practising Dietitian can help you make practicle changes to your diet to increase the amounts of fruit and vegetables you are eating.