National Nutrition Week 2016 - Can you get your 5 serves of veggies a day?


This week is your chance to challenge yourself to eat 5 serves of vegetables everyday.
Why the magic number?
Eating 5 serves of vegetables daily has shown to reduce your risk of chronic diseases, such as diabetes, cardiovascular disease and cancer.
In children, higher vegetable (and fruit) consumption has been linked to better academic performance at schools.

Have a look at this serving size picture and ask yourself the following questions:

  • How many serves am I eating now?
  • How many serves can I increase?
  • When can I add the extra serve(s)?


Remember: You don't need to jump straight to 5 serves; even increasing your intake of vegetables by 1 serve a day can give you the health benefits.

Now let's have a look at some recipes that will allow you to enjoy more vegetables!

"I want to sneak in a little bit of veggie, but not too much"
Grown Up Mac 'n' Cheese By Karolina's Kitchen

"I want to add veggies for breakfast"
Summer Vegetable Frittata By MyRecipes
Baked Beans on Toast
Avocado and tomato Toastie

"I want to add veggies for lunch"
Egg & Veggie Pittas By BBC Good Food

"I want to add veggies for dinner"
Lentil and Sweet Potato Curry By BBC Good Food
Spinach, Ricotta, and Chicken Tray-Bake By BBC Good Food
Sauteed Green Beans and Tomatoes By Family Food on the Table

"How about veggies for snacks?"
Roasted Red Pepper Hummus with Veg Sticks By MyRecipes

Low FODMAP friends, you can still enjoy veggies-packed Low FODMAP Recipes:
Gnocchi Bolognaise By Everyday Nutrition
Carrot and Kale Salad with Creamy Maple Dijon Dressing By The Smart Kitchen



Happy eating! :)


--- references ---
Edwards JU, Mauch L, Winkelman MR. Relationship of nutrition and physical activity behaviors and fitness measures to academic performance for sixth graders in a midwest city school district. J Sch Health. 2011;81(2):65-73.
Øverby NC, Lüdemann E, Høigaard R. Self-reported learning difficulties and dietary intake in Norwegian adolescents. Scand J Public Health. 2013;41(7):754-760.
MacLellan D, Taylor J, Wood K. Food intake and academic performance among adolescents.Can J Diet Pract Res. 2008;69(3):141-144.
Wang et al. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ 2014;349:g4490.

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