- Swap the bacon and eggs at your weekend breakfast for baked beans or grilled mushrooms and tomato on wholegrain toast.
- Include vegetables, such as baby spinach, in pasta sauces and risottos. Stir through at the end of cooking for a little extra colour and nutrition.
- Make salads the main meal instead of a side dish. Try adding baby spinach, rocket, lightly steamed broccoli, red capsicum, tomato and roasted sweet potato. Toss through a can of rinsed and drained beans (such as butterbeans or chickpeas) for extra protein.
- Pack a fruit salad for morning tea. Try to include as many different colours as possible for variation and maximum nutrients.
- Have a salad or some salad vegetables on your sandwich for lunch.
- Try to have at least four different colours of vegetables, grains and legumes on your plate for lunch and dinner.
- A stir-fry with lots of vegetables is another great way of including a variety of colours at your evening meal.
- Kids love frozen oranges, bananas, grapes and strawberries for an icy summer treat.
- Grate or dice onion, carrot, zucchini, red capsicum and corn into a savoury muffin or pikelet mixture.
- Have vegetable sticks such as carrot and celery on hand for a healthy snack. Vegetable sticks dipped in hummus or tomato salsa are delicious and very filling.
- Enjoy a fruit-based dessert rather than cakes and puddings.
- Dried fruit also makes an easy on-the-go snack. Just add a handful into some plastic wrap and pop into your bag.
Getting your family to eat enough fruit and vegetables can be a challenge. Here are some tips to ensure everyone in your household gets their recommended intake of two servings of fruit and five servings of vegetables every day.
This information is provided by the Sanitarium Nutrition Service.
Video: The best-value fruit and vegetables